August has a funny way of sneaking up on us.

One minute you're enjoying lazy summer mornings, and the next you're buying school uniforms, looking for lunchboxes and wondering how everyone is going to get out the door on time again.

Going back to school is exciting, but it can also feel a little hectic. The good news is that a few small adjustments before September arrives can make the transition a lot smoother for both children and parents.

Ease Back into a Sleep Routine

If bedtimes have drifted a little later over the summer, don't worry you're not alone.

Rather than trying to switch straight from holiday mode to school mode overnight, try making small changes during August. Moving bedtime forward by 15–20 minutes every few days can help everyone adjust gradually.

A little extra sleep can make a big difference when it comes to mood, concentration and those early school starts.

Keep an Eye on Screen Time

Let's be honest, screens tend to get a bit more airtime during the summer holidays.

As September approaches, it can help to gently reintroduce some boundaries around screen use, especially in the evenings.

No need for a dramatic crackdown. Small changes are often easier for everyone to stick to.

Some simple ideas include:

• Keeping phones and tablets out of bedrooms at night.
• Having screen-free family meals.
• Encouraging a tech-free hour before bed.
• Swapping some screen time for reading, drawing, puzzles or outdoor play.
• Leading by example where possible (yes, parents included!).

Reducing evening screen time can also help support better sleep, making those early school mornings feel a little less challenging.

Keep Breakfast Simple

Mornings are busy enough without trying to create a picture-perfect breakfast.

The aim is simply to get some fuel on board before the day begins.

Some easy options include:

• Porridge with berries or banana
• Eggs on wholegrain toast
• Greek yoghurt with fruit
• Overnight oats
• Smoothies made with fruit and yoghurt
• Peanut butter and banana on toast

Including some protein and fibre can help keep energy levels steady throughout the morning.

Get Children Involved

Getting ready for the new school term doesn't have to be a one-person job.

Children often enjoy having small responsibilities, and it can make mornings much less stressful.

Depending on their age, they might:

• Lay out their uniform the night before
• Pack their school bag
• Fill their water bottle
• Help prepare breakfast
• Choose fruit and snacks for lunchboxes

A simple checklist on the fridge can work wonders and helps children build confidence while taking some pressure off parents.

Think About Vitamin D

As we move away from the brighter months of the year, many people in Ireland start thinking about their Vitamin D intake.

Vitamin D supports normal immune system function and helps maintain healthy bones and muscles. It's one of those nutrients that tends to get more attention as autumn approaches.

Lunchboxes Don't Need to Win Awards

It's easy to feel pressure when scrolling through social media, but most children aren't looking for a lunchbox masterpiece.

Simple often works best, a balanced lunchbox might include:

• A source of protein
• Wholegrain carbohydrates
• Fruit
• Vegetables
• Water

If it gets eaten and provides some good nutrition, that's a win.

Plan Ahead Where You Can

September can feel like a juggling act. Between school runs, work, activities and homework, even deciding what's for dinner can feel like too much some days.

A little planning can go a long way.

Try:

• Writing a rough meal plan for the week.
• Keeping healthy snacks within easy reach.
• Preparing a couple of freezer-friendly meals.
• Packing school bags the night before.
• Putting uniforms, shoes and coats in one place ready for the morning.

Small jobs done in advance can make busy weekdays feel much calmer.

Remember Parents Need Looking After Too

Back-to-school season isn't just tiring for children.

Parents are often managing schedules, activities, lunches, homework and work commitments all at the same time.

Try to make space for the basics:

• Get enough sleep where you can.
• Stay hydrated.
• Keep healthy snacks handy.
• Take a walk or get some fresh air when possible.
• Lower the pressure to have everything perfectly organised.

You don't need a perfect wellness routine just a few habits that help you feel your best.

Focus on Progress, Not Perfection

The families who seem to manage September best aren't necessarily the most organised.

They're usually the ones who keep things realistic.

A few earlier nights, simple breakfasts, packed bags and a bit of planning can make a huge difference. There will still be forgotten homework, missing shoes and chaotic mornings from time to time and that's completely normal.

The goal isn't perfection.

It's simply making the return to school feel a little easier for everyone.

So as August winds down, focus on a few simple wins: a little more sleep, a little less screen time, easy breakfast options and some small bits of preparation. Those everyday habits often make the biggest difference when September rolls around.

Most people think hay fever is a spring problem. Then August arrives and they're still carrying tissues everywhere.

If you're wondering why your symptoms haven't disappeared, you're not imagining it. While tree pollen season is mostly behind us, grass pollen can continue through much of the summer and weed pollens become more prominent as we move into late summer and early autumn.

The result? Plenty of people are still dealing with sneezing, itchy eyes, congestion and that annoying blocked-up feeling long after spring.

The Problem Isn't Always Pollen

When people think of hay fever, they usually focus on what's happening outdoors.

But pollen doesn't stay outside.

It gets trapped in your hair, your clothes, your car and your bedding. Open windows can bring it into the house, and pets can unknowingly carry it indoors after walks.

That's why some people feel like they're getting no relief, even when they're spending more time inside.

One of the Most Underrated Tools: Nasal Washing

When customers ask us what non-drug approach is worth trying first, nasal washing is often high on the list.

A saline nasal rinse doesn't treat allergies, but it can help physically wash pollen, dust and mucus out of the nasal passages. You're removing the irritants rather than trying to fight them.

Many people use a saline spray, squeeze bottle or neti pot once or twice daily during heavy pollen periods.

The key is consistency. If you're spending time outdoors, a quick rinse when you come home may help remove some of the pollen you've been exposed to throughout the day.

What About Quercetin?

Quercetin has become one of the most talked-about supplements during allergy season.

It's a naturally occurring plant compound found in foods like onions, apples, berries and broccoli.

Many people choose quercetin supplements as part of their seasonal wellness routine. It remains one of the most popular choices among people looking for nutritional support during hay fever season.

Nettle: A Traditional Favourite

Nettle has a long history of traditional use and continues to be widely used in herbal products. Nettle is a popular option for people looking to support their wellbeing during allergy season.

Where Does Vitamin C Fit In?

Vitamin C is probably best known for its role in supporting the normal function of the immune system.

It also acts as an antioxidant and is found naturally in foods such as:

• Citrus fruits
• Strawberries
• Kiwi
• Peppers
• Broccoli

Some people like to include vitamin C alongside other supplements during allergy season.

A Few Simple Things That Can Make a Difference

Beyond supplements, there are practical habits that many allergy sufferers find helpful:

• Check pollen forecasts before heading outdoors.
• Keep windows closed during high pollen periods.
• Shower after spending time outside.
• Change clothes when you get home.
• Hoover regularly.
• Wash pillowcases frequently.

None of these are revolutionary, but together they can reduce the amount of pollen you're exposed to throughout the day.

There isn't a magic solution for hay fever, but there are plenty of ways to make the season more manageable.

For many people, a combination of sensible pollen avoidance, regular nasal washing and carefully chosen supplements such as quercetin, nettle and vitamin C becomes part of their annual routine.

Modern life rarely asks us to pause. Stress no longer feels occasional. It is constant. It accompanies us every day. Emails before breakfast, coffee-fuelled mornings, back-to-back meetings - we are constantly bombarded by notifications that never seem to stop. It is no wonder our brains feel exhausted by mid-afternoon, yet we find ourselves wide awake by bedtime, unable to switch off and fall asleep. This is the “tired but wired” rhythm of modern life: high demand, low recovery and very little space to unwind. Over time, this constant state of alertness can leave us feeling depleted, emotionally stretched and disconnected from the calm our bodies naturally crave.

This is where adaptogenic herbs have gained a lot of attention, with ashwagandha becoming one of the standout botanicals in modern wellbeing. This blog explores its benefits, with a focus on stress, mood, and emotional wellbeing.

Meet the root

Ashwagandha, or Withania somnifera, is a botanical root traditionally known as a rasayana herb, meaning it has been used to support vitality, restoration and adaptation. Traditionally used in Ayurvedic practice, and now widely studied in clinical research, ashwagandha has been explored for perceived stress, cortisol regulation, sleep quality, anxiety-related scores, mood, cognitive function and resilience.^1–6 Its key active compounds include withanolides, withaferin A, sitoindosides, alkaloids, saponins and flavonoids. These compounds are thought to contribute to its adaptogenic, antioxidant, anti-inflammatory, neuroprotective and stress-modulating activity.^7,8 Rather than acting like a sedative, ashwagandha appears to work more like a stress-response modulator. In other words, it may help the body respond to stress more appropriately, especially when the nervous system feels as though it is permanently switched on.

How can ashwagandha help the body adapt to stress?

Part of what makes Withania somnifera so compelling for modern stress is the way it appears to interact with the body’s own stress-response system. When we feel under pressure, whether from work, poor sleep, emotional strain or the constant pace of everyday life, the body responds through a whole-body network involving the brain, hormones and nervous system.

At the centre of this response is the HPA axis, the communication pathway between the hypothalamus, pituitary gland and adrenal glands. This system helps regulate cortisol, one of our primary stress hormones.

Cortisol is not “bad”. We need it to wake up, focus, mobilise energy in the body and respond to challenges. The issue is not cortisol itself, but how well it is regulated. When stress is constant and recovery is poor, the stress response can stay activated for too long. This may contribute to that familiar modern pattern of feeling wired, reactive, mentally scattered, emotionally stretched or unable to fully relax. Clinical research suggests ashwagandha may help support healthier stress responses by influencing perceived stress, anxiety-related scores and cortisol levels.^6,9

Ashwagandha has also been explored for its effects on GABAergic and serotonergic pathways, alongside antioxidant, anti-inflammatory and neuroprotective mechanisms. This may help explain why scientific interest now extends beyond stress alone, into areas such as sleep quality, mood, cognitive function and wider mental wellbeing.^3,4,10

Thus, while ashwagandha has a long history of traditional use, modern research is now beginning to explore how this ancient root may support the way we adapt to pressure, recover from stress and find it easier to switch off.

How does this ancient root fit into modern life?

Ashwagandha for stress and cortisol

Ashwagandha appears to be most compelling as a stress-response modulator, helping the body respond to pressure. A 2024 systematic review and meta-analysis of randomised controlled trials found that ashwagandha significantly reduced perceived stress, anxiety and serum cortisol compared with placebo, with studied doses ranging from 125mg to 600mg daily for 30 to 90 days.¹¹ A more recent 2025 meta-analysis also reported reductions in cortisol, perceived stress and anxiety scores in adults taking ashwagandha.¹²

This is supported by an 8-week randomised, double-blind, placebo-controlled trial in adults with self-reported high stress, where 125mg, 250mg and 500mg daily of a standardised Withania somnifera extract were associated with improvements in perceived stress and anxiety-related scores, alongside changes in stress biomarkers including cortisol, ACTH and salivary alpha-amylase.¹³

Ashwagandha for anxiety

A 2025 systematic review and meta-analysis of 14 randomized controlled trials (713 participants with mental health disorders) found that ashwagandha supplementation, typically 600 mg/day for around 8 weeks, was associated with significant reductions in anxiety symptoms and perceived stress, as measured by validated rating scales, as well as improvements in sleep quality. Evidence for depression symptoms was less consistent. The authors concluded that the strongest support was for anxiety-related outcomes, although substantial variation between studies means larger trials are still needed.¹⁴

Ashwagandha for mood and emotional resilience

Low mood rarely exists in isolation. It can sit alongside long-term stress, poor sleep, low motivation, emotional overload and that feeling of being depleted but unable to properly rest.

Emerging human research suggests ashwagandha may have a role in supporting mood, particularly where low mood overlaps with anxiety and stress. A 2024 study reported that ashwagandha root extract may support cognition, energy and mood-related problems in adults.¹⁵

Another randomised, double-blind, placebo-controlled study using a standardised ashwagandha root extract with piperine reported improvements in symptoms of anxiety and depression, with changes in serotonin levels also observed.¹⁰

Ashwagandha for sleep and the “tired but wired” pattern

This is where the story comes back to the modern “tired but wired” pattern. Body feels exhausted, but the nervous system is still on high alert.

Ashwagandha does not appear to act like a sedative. Instead, its sleep-related benefits may be linked to its effects on stress regulation, cortisol and nervous system balance.^11,16

Ashwagandha supplementation has also been associated with improvements in some measures of memory, vigilance, attention and executive function, while decreasing perceptions of tension and fatigue in younger healthy individuals.¹⁷

Ashwagandha and immunity: the stress connection

Chronic stress can influence immune function, inflammatory signalling and the body’s ability to maintain resilience. When the stress response stays activated for too long, it can affect much more than how we feel mentally, it can also influence how the body communicates and adapts physically.

A 2023 review describes ashwagandha’s potential role in helping to balance cellular immune responses, with proposed effects on cytokine modulation, T-cell proliferation and macrophage function.^18,19

In a randomised, double-blind, placebo-controlled pilot study in healthy adults, 60mg daily of a standardised ashwagandha root and leaf extract for 30 days significantly increased several immune markers, including immunoglobulins, cytokines and lymphocyte markers.²⁰

Overall, the research shows that ashwagandha can support stress, anxiety, cortisol regulation, sleep, mood and resilience. With its long history of traditional use and growing scientific interest, this ancient root offers meaningful support for today’s high-pressure, low-recovery way of living.

Building a recovery routine

Ashwagandha may help support the body’s stress response, but it works best alongside the daily habits that support the body’s natural ability to adapt, recover and restore balance.

Dietary support for stress, anxiety and mood

• Support blood sugar balance - Blood sugar dips can make the body feel more stressed, wired or irritable. Aim for meals that combine protein, fibre, healthy fats and slow-release carbohydrates, rather than relying on caffeine or quick sugary snacks for energy. Try: porridge with seeds and nut butter, eggs with sourdough and avocado, lentil soup with olive oil, or salmon with vegetables and quinoa.
• Include magnesium-rich foods - Magnesium is important for nervous system function, relaxation and the stress response. Research shows that magnesium supplementation can reduce stress scores in adults with low magnesium levels, and when combined with additional vitamin B6, it can increase benefits further for those with severe or extremely severe stress.²¹Try: pumpkin seeds, leafy greens, almonds, cashews, legumes, wholegrains and cacao.
• Keep caffeine earlier in the day - For some people, caffeine can contribute to the “tired but wired” pattern, especially when it is used to push through fatigue or when taken later in the day. Keeping caffeine to a maximum of two cups in the morning may help reduce evening alertness and support the body’s natural wind-down rhythm.

Lifestyle support for stress recovery and sleep

• Create a clear evening transition - The nervous system often needs a signal that the day is ending. Dim lights after dinner, reduce stimulating tasks and give yourself a buffer between work, screens and sleep. Evening exposure to light-emitting devices has been shown to suppress melatonin (our sleep hormone), delaying the circadian clock, increasing the time it takes to fall asleep and reducing next-morning alertness.²²
• Use slow breathing techniques - Slow breathing, especially with longer exhales, can be a simple way to support the shift from stress mode into recovery mode. Five minutes of daily breathwork can improve mood and reduce physiological arousal. Try: inhale gently through the nose, then take a small second inhale, followed by a long, slow exhale. Repeat for 3 to 5 minutes.
• Move daily - Exercise can support mood, energy and stress resilience.
• Don’t forget about recovery - short pauses, daylight, breathwork, regular meals, gentle movement and an intentional evening routine all help send the same message to the nervous system: the pressure has passed, and it is safe to unwind.

Ashwagandha and its botanical partners

Since modern stress is rarely driven by one pathway, ashwagandha can be paired strategically with other botanicals to support different aspects of mental wellbeing, from emotional balance and stress resilience to fatigue, focus and the inflammation-mood connection.

Saffron for mood and emotional wellbeing

Saffron has one of the strongest mood-focused botanical evidence bases. Clinical studies and meta-analyses suggest saffron may support depressive symptoms, anxiety-related outcomes and psychological wellbeing, potentially through serotonergic, GABAergic, antioxidant, anti-inflammatory, neuroendocrine and neuroprotective actions.^23–25

Turmeric for the inflammation-mood connection

Turmeric, and particularly its best-known active compound curcumin, has been studied in relation to mood and anxiety-related outcomes, especially where inflammation and oxidative stress may be part of the picture.^26–28

Rhodiola for stress fatigue and performance pressure

Rhodiola is another adaptogen traditionally used for fatigue and resilience. Research suggests it may support stress-related fatigue, mental performance, concentration and stress-related mood symptoms, making it particularly relevant when pressure is linked with low energy, poor recovery and high cognitive demand.^29–31

Modern stress sometimes looks like functioning well while feeling constantly switched on. Ashwagandha offers a compelling bridge between traditional botanical use and modern stress science. Used alongside nourishing food, sleep, movement, caffeine moderation and healthy dietary habits, ashwagandha can become a practical part of a daily stress resilience routine.

References

1. Alsanie SA, Alhodieb FS, Askarpour M. Effects of ashwagandha (Withania somnifera) on mental health in adults: A systematic review and dose–response meta-analysis of randomized controlled trials. Complement Ther Med. 2026;97. doi:10.1016/j.ctim.2026.103325
2. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4124. doi:10.1002/PTR.7598
3. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress- Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi:10.2174/1570159X19666210712151556
4. Lopresti AL, Smith SJ, Malvi H, Kodgule R, Wane D. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. 2019;98(37). doi:10.1097/MD.0000000000017186
5. Fatima K, Malik J, Muskan F, et al. Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Hum Psychopharmacol. 2024;39(6). doi:10.1002/HUP.2911
6. Cheah KL, Norhayati MN, Yaacob LH, Rahman RA. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021;16(9). doi:10.1371/JOURNAL.PONE.0257843
7. Remenapp A, Coyle K, Orange T, et al. Efficacy of Withania somnifera supplementation on adult’s cognition and mood. J Ayurveda Integr Med. 2022;13(2). doi:10.1016/j.jaim.2021.08.003
8. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12). doi:10.7759/CUREUS.6466
9. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022;36(11):4115-4124. doi:10.1002/PTR.7598
10. Majeed M, Nagabhushanam K, Murali A, Vishwanathan DT, Mamidala R V., Mundkur L. A Standardized Withania somnifera (Linn.) Root Extract with Piperine Alleviates the Symptoms of Anxiety and Depression by Increasing Serotonin Levels: A Double-Blind, Randomized, Placebo-Controlled Study. Journal of integrative and complementary medicine. 2024;30(5):459-468. doi:10.1089/JICM.2023.0279
11. Arumugam V, Vijayakumar V, Balakrishnan A, et al. Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis. EXPLORE. 2024;20(6):103062. doi:10.1016/J.EXPLORE.2024.103062
12. Hassoulas A, Mccrum R, Patel A, et al. Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis. BJPsych Open. 2025;11(S1):S39-S39. doi:10.1192/BJO.2025.10136
13. Pandit S, Srivastav AK, Sur TK, Chaudhuri S, Wang Y, Biswas TK. Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial. Nutrients. 2024;16(9):1293. doi:10.3390/NU16091293/S1
14. Marchi M, Grenzi P, Travascio A, et al. The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis. BJPsych Open. 2025;11(6):e260. doi:10.1192/BJO.2025.10885
15. Kale S, Lopresti A, Suri R, Garg N, Langade D, Mbbs RS. Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy and Mood Problems in Adults: Prospective, Randomized, Placebo-Controlled Study. Published online 2024. doi:10.1080/02791072.2024.2424279
16. Pandit S, Srivastav AK, Sur TK, Chaudhuri S, Wang Y, Biswas TK. Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial. Nutrients. 2024;16(9):1293. doi:10.3390/NU16091293/S1
17. Leonard M, Dickerson B, Estes L, et al. Acute and Repeated Ashwagandha Supplementation Improves Markers of Cognitive Function and Mood. Nutrients. 2024;16(12). doi:10.3390/NU16121813
18. Alanazi HH, Elfaki E. The immunomodulatory role of withania somnifera (L.) dunal in inflammatory diseases. Front Pharmacol. 2023;14:1084757. doi:10.3389/FPHAR.2023.1084757/TEXT
19. Mikulska P, Malinowska M, Ignacyk M, et al. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics 2023, Vol 15, Page 1057. 2023;15(4):1057. doi:10.3390/PHARMACEUTICS15041057
20. Tharakan A, Shukla H, Benny IR, Tharakan M, George L, Koshy S. Immunomodulatory effect of withania somnifera (Ashwagandha) extract—A randomized, double-blind, placebo controlled trial with an open label extension on healthy participants. J Clin Med. 2021;10(16):3644. doi:10.3390/JCM10163644/S1
21. Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One. 2018;13(12):e0208454. doi:10.1371/JOURNAL.PONE.0208454
22. Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237. doi:10.1073/PNAS.1418490112;WGROUP:STRING:PUBLICATION
23. Mahmoudi R, Mohammadi-Sartang M, Servatyari K, Rafieipour N. Effect of saffron on depression, anxiety and mood disorder: a GRADE assessed systematic review and meta-analysis of 34 randomized controlled trials. Nutr Neurosci. Published online 2026. doi:10.1080/1028415X.2025.2602153
24. Yang X, Chen X, Fu Y, et al. Comparative efficacy and safety of Crocus sativus L. for treating mild to moderate major depressive disorder in adults: a meta-analysis of randomized controlled trials. Neuropsychiatr Dis Treat. 2018;14:1297-1305. doi:10.2147/NDT.S157550
25. Khaksarian M, Behzadifar M, Behzadifar M, et al. The efficacy of Crocus sativus (Saffron) versus placebo and Fluoxetine in treating depression: a systematic review and meta-analysis. Psychol Res Behav Manag. 2019;12:297-305. doi:10.2147/PRBM.S199343
26. Yaikwawong M, Jansarikit L, Jirawatnotai S, Chuengsamarn S. Curcumin Reduces Depression in Obese Patients with Type 2 Diabetes: A Randomized Controlled Trial. Nutrients. 2024;16(15). doi:10.3390/NU16152414
27. Yuan J, Pi C, Shen H, et al. Potential therapeutic benefits of curcumin in depression or anxiety induced by chronic diseases: a systematic review of mechanistic and clinical evidence. Front Pharmacol. 2025;16. doi:10.3389/FPHAR.2025.1638645
28. Fathi S, Agharloo S, Falahatzadeh M, et al. Effect of curcumin supplementation on symptoms of anxiety: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr ESPEN. 2024;62:253-259. doi:10.1016/j.clnesp.2024.05.017
29. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018;22(4):242-252. doi:10.1080/13651501.2017.1417442
30. Bangratz M, Abdellah SA, Berlin A, et al. A preliminary assessment of a combination of rhodiola and saffron in the management of mild–moderate depression. Neuropsychiatr Dis Treat. 2018;14:1821. doi:10.2147/NDT.S169575
31. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018;22(4):242-252. doi:10.1080/13651501.2017.1417442

Essential oils are becoming a powerful tool for natural pest control, helping gardeners protect both indoor and outdoor plants without relying on harsh chemicals. Unlike traditional pesticides, which often kill beneficial insects alongside pests, essential oils can help target common garden problems while supporting pollinators like bees and butterflies. From deterring aphids and fungus gnats to promoting a healthier, more balanced garden ecosystem, essential oils offer an eco-conscious approach to Integrated Pest Management that’s safer for your plants, pollinators, and the environment.

Common Gardening Problems & Essential Oil Solutions

1. Soil Health & Fungal Growth

Fungal problems thrive in damp, stagnant conditions and often begin in the soil before becoming visible.

Common Issues

• Fungus Gnats
• Thrips (pupae stage)
• Powdery Mildew
• Soil Mold

Best Oils

Tea Tree or Lemon

How They Work

Tea Tree oil contains terpinen-4-ol, a natural antifungal compound that disrupts fungal cell membranes. Reducing fungal growth also removes food sources for pests like fungus gnat larvae.

Lemon essential oil breaks down the fungal spore walls as it is a natural fungistat (stops fungal reproduction).

Applications

Soil Drench (Indoor & Outdoor)

• 5 drops Tea Tree oil
• 2 tsp natural washing-up liquid
• 1 litre water
• Stir until cloudy and water directly into the soil.

Foliage Spray

• 10 drops Lemon or Tea Tree oil
• 1 tsp natural washing-up liquid
• 500ml water
• Shake well and lightly mist leaves affected by mildew.

2. Masking Plant Scents

Many pests locate plants through scent. Essential oils can create a “scent barrier” that confuses insects and prevents them finding host plants.

Common Issues

• Aphids
• Cabbage White Butterflies
• Mosquitoes & Flies

Best Oils

Lavender or Rosemary

How They Work

Strong aromatic oils overwhelm insects’ sensory receptors, masking the scent of vulnerable plants.

Applications

Scented Stakes (Outdoor)

• Soak ribbons in Lavender oil
• Tie them to bamboo canes
• Place them every few feet in your vegetable patch or border garden

Perimeter Spray (Indoor & Outdoor)

• 10–20 drops Rosemary oil
• 1 tsp natural washing-up liquid
• 500ml water
• Shake well to combine

3. Disrupting Pheromone Trails

Ants and spiders rely on scent trails to navigate. Essential oils can interrupt these invisible pathways.

Common Issues

• Ants
• Spiders

Best Oils

Peppermint or Lemon

How They Work

Peppermint’s menthol and Lemon’s d-limonene acts as both an irritant and a “chemical eraser,” disrupting pheromone trails and preventing insects from returning.

For spiders, the d-limonene and Citral in Lemon essential oil creates an overwhelming scent that signals the area is chemically hostile, forcing them to relocate.

Applications

Cotton Ball Method (Indoor)

• Add 2–3 drops Peppermint oil to cotton balls
• Place near pots, windowsills or entry points.

Trail Eraser Spray

• 15–20 drops Lemon oil
• 1 tsp natural washing-up liquid
• 500ml water
• Spray directly onto ant trails, doorframes, windowsills and plant pots.

4. Soft-Bodied Pests & Surface Protection

Some pests require stronger deterrents that disrupt their protective outer layers.

Common Issues

• Spider Mites
• Slugs & Snails
• Mealybugs
• Thrips

Best Oils

Lemongrass or Peppermint

How They Work

Lemongrass contains citral, which helps break down the waxy coatings of pests like mealybugs and mites. Peppermint’s intense cooling sensation deters slugs and snails.

Applications

Pest Treatment Spray (Indoor)

• 6–8 drops Lemongrass oil
• 1.5 tsp natural washing-up liquid
• 500ml water
• Spray thoroughly across the plant, especially affected areas, to remove pests and help prevent new infestations.

High-Intensity Barrier Spray (Outdoor)

• 15–20 drops Peppermint oil
• 1.5 tsp natural washing-up liquid
• 500ml water
• Apply around pots, greenhouse legs, gates or create a 3-inch protective ring around plants.

How Essential Oils Support Pollinators

Encouraging bees and butterflies improves both garden productivity and biodiversity.

Benefits Include:

• Higher food yields and better-quality produce
• Improved biodiversity and natural pest balance
• Increased seed production and future blooms
• Support for declining pollinator populations

Even small gardens or balconies can become valuable safe spaces for pollinators.

Best Oils

• Lemongrass
• Lavender
• Orange
• Bergamot

Timing Cheat Sheet

For best results, consistency is key when using natural pest control methods. Use the timing guide below to help maintain protection, break pest life cycles and keep your garden healthy year-round.

Safety Information:

Remember: Essential oils are powerful chemical compounds that can be dangerous is not used correctly, especially around children and pets.

Child Safety

• Store essential oils and DIY sprays out of children’s reach, ideally in locked cupboards or on high shelves
• Clearly label all homemade solutions with contents and mixing dates, and never reuse food or drink containers.
• Children helping in the garden should not handle concentrated oils or treatment sprays.

Animal & Pet Safety

• Pets have a much more sensitive sense of smell than humans and their livers process compounds differently.
• Tea Tree and Peppermint oils can be toxic to cats and dogs if ingested or absorbed in high concentrations.
• Keep pets out of treated areas until any sprays or treatments have completely dried. 
• Avoid spraying plants pets regularly chew on or can easily access.
• If using high-aroma barrier sprays indoors, keep rooms ventilated and ensure pets can leave the area freely.

Plant Safety

Essential oils can be damaging to plant tissues if used incorrectly.

• Never spray during direct sunlight to avoid leaf scorch. Always apply in the early evening.
• Patch test each plant 24 hours before full application.
• Avoid spraying dehydrated or wilted plants – water them a few hours before so their cells are resilient.
• Do not use oil sprays on “hairy” plants such as African Violets or tomato leaves, as the hairs trap the oil against the surface leading to rot.

Protecting Beneficial Insects

Good pest management protects pollinators and helpful insects too.

• Avoid spraying entire gardens unnecessarily, treat only affected plants.
• Never spray directly onto open flowers where bees and butterflies feed, focus sprays on leaves and stems instead.

CREDIT TISSERAND BLOG Gardening with Essential Oils: A Natural Approach to Pest Control – Tisserand

Summer should feel light, fun, and energising… so why does it often leave you feeling completely drained?

Between children being off school, work carrying on as normal, more social plans, travel, and long evenings that disrupt sleep, it's easy to feel like you're constantly "on" with no real chance to reset.

This is what people often call summer burnout - not a medical issue, just that feeling of running on empty during a busy season.

The good news is you don’t need a full life reset. A few small, realistic changes can genuinely help.

1. Realistic Summer Routines (Forget Perfect Ones)

Let’s be honest no one has a perfect routine in summer, especially if you’ve got kids at home or a packed calendar.

Instead of trying to fix everything, focus on simple anchors in your day:

• Open windows first thing in the morning for fresh air
• Put your phone on charge away from your bed (when you remember)
• Change into comfy clothes in the evening as a “switch off” signal
• Step outside at least once a day, even briefly

That’s it. Small habits beat perfect routines every time.

2. Natural Energy Support Without Overthinking Food

When life is busy, energy dips usually come from skipping meals, relying on caffeine, not drinking enough water, and constant snacking instead of proper food.

Keep it simple:

• Eat regularly (even basic meals help)
• Keep easy snacks in the house for busy days
• Drink water before you feel tired or foggy
• Don’t aim for perfect nutrition aim for consistent enough

Some people also choose to include supplements as part of their everyday wellness routine, especially during busy seasons, such as:

• Magnesium
• B vitamins
• Herbal or adaptogenic blends

Think of them as support, not solutions.

3. Aromatherapy for Busy Days (Simple & Actually Doable)

Aromatherapy can be an easy way to create moments of calm, even on busy days.

You don’t need time. You just need scent.

Morning:

• Citrus oils like orange or lemon in a diffuser for a fresher, more awake atmosphere

During the day:

• Peppermint oil on a tissue or roller for a quick reset between tasks

Evening:

• Lavender diffuser or pillow spray to help signal the day is slowing down

Even in a busy home with kids off school, aromatherapy can help shift the feel of a space quickly.

4. The 2-Minute Reset That Actually Works

Not everyone has time for self-care blocks especially in summer.

So instead, think small resets that actually happen:

• Standing outside for 2 minutes of fresh air
• Sitting in the car before going inside the house
• Making tea and pausing while it brews
• Stepping into another room for a quick mental reset

These tiny pauses can help break the feeling of moving from one task to the next without stopping.

5. Lower the Pressure of “Perfect Summer Living”

There’s a lot of pressure in summer to make every day amazing, keep the kids entertained all the time, say yes to everything, and somehow be productive and relaxed at the same time which honestly just isn’t realistic.

Some days will feel chaotic. Others will feel calm. Both are normal. The goal isn't to do summer perfectly. It's simply to feel a little more balanced within it.

When it comes to achieving healthy, radiant skin, there’s no single “superfood” that can transform your complexion overnight. Skin health is influenced by a wide range of factors, including genetics, age, sleep quality, stress levels, sun exposure, and overall lifestyle habits.

That said, nutrition plays a valuable supporting role. The foods you eat provide essential nutrients that help maintain the structure, function, and resilience of your skin. Rather than focusing on one ingredient, it’s the overall pattern of your diet that has the greatest impact over time.

The Link Between Nutrition and Skin Health

Your skin is your body’s largest organ, and like all organs, it relies on a steady supply of nutrients to function properly. These nutrients support key processes such as collagen production, cell renewal, hydration, and protection from environmental damage. When your body is well nourished, your skin is better equipped to look and feel its best.

Below are some of the most important nutrients involved in maintaining healthy looking skin.

Key Nutrients for Radiant Skin

Vitamin C – Supporting Firmness and Repair

Vitamin C plays a central role in producing collagen, the protein responsible for keeping skin firm and structured. As we age, collagen production naturally declines, which can contribute to loss of elasticity.

In addition to supporting collagen, vitamin C helps protect the skin from oxidative stress and supports natural repair processes, making it an essential nutrient for maintaining a more resilient and refreshed appearance.

Vitamin E – Protecting Against Daily Stress

Vitamin E is a powerful antioxidant that helps defend skin cells from environmental stressors such as pollution and UV exposure. These stressors can contribute to premature skin ageing over time.

By supporting the skin’s protective barrier, vitamin E helps maintain smoothness and overall skin integrity, making it an important part of long-term skin health.

Omega 3 Fatty Acids – Maintaining Hydration

Omega 3 fatty acids are essential fats that help support the skin’s natural barrier. This barrier plays a key role in keeping moisture in and irritants out.

When the skin barrier is functioning well, the skin tends to feel more hydrated, supple, and comfortable. Omega 3s can also support overall skin balance, particularly in maintaining softness and reducing dryness.

Zinc – Supporting Renewal and Clarity

Zinc is involved in many processes related to skin health, particularly repair and renewal. It supports the body’s natural healing mechanisms, helping the skin recover from minor damage and maintain a clearer appearance.

It also plays a role in regulating oil production and supporting immune function within the skin.

Vitamin A and Carotenoids – Encouraging Skin Renewal

Vitamin A and carotenoids are important for skin cell turnover the continuous process of shedding old skin cells and replacing them with new ones.

Efficient cell turnover helps maintain a smoother, more even surface and supports a fresher, healthier look. These nutrients also contribute to maintaining the skin’s overall structure and function.

Protein – Building Strong Skin

Protein is essential for the formation of collagen and elastin, the structural components that give skin its strength, elasticity, and resilience.

Without adequate protein intake, the body may struggle to maintain these structures, which can impact the skin’s firmness over time. Including sufficient protein in the diet helps support the ongoing maintenance and repair of skin tissues.

Supporting Nutrients

Biotin, Niacin, and Selenium

In addition to the key nutrients above, several others play supporting roles:

• Biotin is often associated with maintaining healthy-looking skin, hair, and nails.
• Niacin (Vitamin B3) supports energy production within skin cells and helps maintain normal skin function.
• Selenium contributes to antioxidant defences, helping protect cells from oxidative stress.

While these nutrients may not work alone, they contribute to the overall system that keeps skin functioning optimally.

The Importance of Hydration

Hydration is just as important as nutrition when it comes to skin health. Water supports skin elasticity, helps maintain moisture levels, and aids in overall skin function.

Even mild dehydration can leave skin looking dull or feeling dry, so consistent fluid intake is essential for maintaining a healthy glow.

Lifestyle Still Matters

While nutrition is important, it works best alongside healthy lifestyle habits. Adequate sleep, stress management, regular physical activity, and sun protection all play major roles in how your skin looks and feels.

For example:

• Poor sleep can affect skin recovery
• Chronic stress may impact skin balance
• Excess sun exposure can accelerate skin ageing

A combined approach will always deliver better results than focusing on diet alone.

By focusing on a wide range of nutrient-rich foods, staying hydrated, and taking care of your overall wellbeing, you give your skin the best possible foundation to look healthy, strong, and naturally radiant.

Plastic Free July is a global movement encouraging people to reduce their reliance on single-use plastics and adopt more sustainable everyday habits. While going completely plastic-free can feel overwhelming, the goal isn’t perfection it’s progress. Small, consistent changes can make a meaningful difference over time.

From bathroom routines to household essentials, there are many simple ways to reduce plastic use without sacrificing quality or convenience. By becoming more mindful of what we use and how it’s packaged, we can support both our own wellbeing and the health of the planet.

Why Reducing Plastic Matters

Single-use plastics are designed for convenience but often remain in the environment for hundreds of years. Much of this waste ends up in landfill or oceans, contributing to pollution and harming wildlife.

Reducing plastic use helps:

• Lower environmental pollution
• Decrease landfill waste
• Protect ecosystems and marine life
• Encourage more sustainable production practices

Simple Swaps That Make a Difference

1. Rethink Your Haircare Routine

Your shower routine is one of the easiest places to start reducing plastic. Traditional shampoos often come in single-use plastic bottles that quickly add up.

Switching to solid alternatives is a simple yet impactful change. Brands like Skoon offer solid shampoo bars that eliminate the need for plastic packaging.

Skoon also stands out for its commitment to sustainability:

• Vegan and cruelty-free formulations
• BDIH certified, ensuring environmentally friendly production and natural ingredients from controlled organic agriculture
• One shampoo bar can replace up to three 250ml plastic bottles

These bars are long-lasting, compact, and easy to use making them a practical, low-waste swap.

2. Choose Oral Care with Less Waste

Oral care products often generate unnecessary plastic waste, from toothpaste tubes to disposable plastic toothbrushes.

Jack N’ Jill offers thoughtful, eco-conscious alternatives:

• Toothbrush handles made from non-GMO cornstarch, making them biodegradable and recyclable
• Toothpastes that are all-natural, hypoallergenic, and made with gentle ingredients
• Minimal, BPA-free, and recyclable packaging
• Certified by COSMOS Natural (Ecocert)

• Use of plant-based materials
• Post-consumer recycled plastic in packaging
• Products that meet compostable standards

These choices help reduce waste while keeping everyday routines simple.

3. Upgrade Your Cleaning Routine

Cleaning products are often packaged in single-use plastic, but there are more sustainable options available.

Brands like Soaply take a more conscious approach:

Soaply focuses on effective, low-impact cleaning:

• Bottles made from recycled plastic and designed to be endlessly refillable
• Products that are microplastic-free, and free from unnecessary synthetic fragrances and colourants
• Natural origin, gentle, effective formulas that are kind to your skin

Soaply emphasises plant-based, biodegradable cleaning solutions, helping to reduce reliance on harsh chemicals and plastic-heavy products.

4. Switch to Refillable Products

Refillable systems allow you to reuse containers instead of constantly replacing them. Over time, this significantly reduces plastic waste and encourages more sustainable consumption habits.

5. Use Bar Soaps Instead of Body Wash

Bar soaps often come in minimal or plastic-free packaging, making them a simple alternative to liquid body washes in plastic bottles.

6. Choose Reusable Beauty Essentials

Single-use products like wipes and cotton pads can quickly add up. Reusable alternatives such as washable cloths are a more sustainable and cost-effective option.

7. Try Plastic-Free Deodorants

Many deodorants are now available in cardboard tubes or refillable packaging, helping reduce plastic use without compromising performance.

8. Carry Reusables Daily

Small daily habits like carrying a reusable water bottle, shopping bag, or coffee cup can significantly cut down on single-use plastics.

Understanding Eco-Friendly Packaging - Packaging plays a major role in sustainability, and understanding the different types can help you make more informed choices.

Plant-Based Materials - Renewable materials, such as cornstarch-based plastics, reduce reliance on fossil fuels and offer more environmentally conscious alternatives.

Compostable Packaging - Compostable materials are designed to break down into natural elements. Certifications like OK Compost ensure recognised compostability standards.

Recycled and Post-Consumer Materials - Packaging made from post-consumer recycled (PCR) plastic gives existing materials a second life and reduces the need for new plastic production.

Minimal and Recyclable Design

Reducing unnecessary packaging is often the most effective step. Minimal, recyclable designs help lower overall environmental impact.

Why Packaging Choices Matter

Packaging makes up a significant portion of household waste. Choosing products with sustainable packaging helps reduce environmental impact while supporting responsible brands.These everyday decisions contribute to a wider shift towards more sustainable living. 

Even switching just a few products can prevent a significant amount of waste over time, the key is choosing changes that fit your lifestyle.

Understanding Eco-Friendly Certifications

When choosing plastic-free or low-waste products, certifications can help you separate genuine sustainability from marketing claims. These labels are independently verified, giving reassurance that a product meets recognised environmental standards.

For packaging, certifications like EN 13432 and OK Compost indicate that materials are truly compostable meaning they break down under specific conditions without leaving harmful residues.

In beauty and personal care, standards such as COSMOS, Ecocert, and BDIH ensure that products are made using natural ingredients and environmentally responsible production methods.

You may also see indicators like post-consumer recycled (PCR) materials, which show that packaging has been made from recycled content, helping reduce the need for new plastic.

It’s important to be aware that terms like “biodegradable” or “eco-friendly” are not always regulated. Certifications provide trusted, third-party proof that a product performs as it claims, helping you make more informed and sustainable choices.

Feeling Tired, Tight, or Slow to Recover? You Might Be Missing This One Mineral

You’re eating well. You’re staying active. You’re doing all the “right” things.

But you still feel:

• Low on energy
• Tight or sore
• Slow to recover

One often overlooked factor is magnesium.

This essential mineral plays a key role in muscle function, energy production, and  recovery, yet many people may not get enough through diet alone.

Why Magnesium Matters More Than You Think

Magnesium is involved in over 300 processes in the body. From muscle contraction and relaxation to energy production and electrolyte balance, magnesium supports many systems that help keep you active and feeling your best. That's why it's often considered an essential nutrient for both exercise performance and everyday wellbeing.

For active lifestyles, it helps support:

• Muscle function
• Energy production
• Recovery
• Electrolyte balance

Low magnesium levels may contribute to fatigue, muscle tightness, and slower recovery after exercise.

The Muscle Connection

Magnesium supports normal muscle contraction and relaxation. When levels are low, you may notice:

·         Tightness

• Cramps
• Reduced flexibility

Magnesium is just one piece of the recovery puzzle, but it's an important one.

Recovery Starts With Rest

Performance isn’t just about what you do in the gym, it’s about how you recover.

Magnesium supports:

• Better sleep
• Relaxation
• Nervous system balance

And better sleep = better recovery.

The Easier Way to Supplement

BetterYou offers simple ways to fit magnesium into your routine:

Transdermal Magnesium

• Sprays, oils, and lotions
• Absorbed through the skin
• Ideal for targeted muscle support

• Convenient daily support
• No tablets required
• Fast absorption
• Easy daily use

How to Use It in Real Life

• After workouts → support recovery
• Before bed → promote relaxation
• Daily → maintain consistent levels

Consistency is what makes the difference.

Small Change, Big Impact

Magnesium won't transform everything overnight but consistent support can make a difference over time. Better movement. Better recovery. Better balance.

Explore the BetterYou magnesium range and find the option that fits easily into your daily routine.