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

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.

Have you noticed changes in skin firmness, hydration or resilience over time? While collagen is often spoken about in beauty circles, its relevance extends far beyond appearance.

Collagen is one of the body’s most important structural proteins. It sits at the heart of connective tissue, helping to support the skin, joints, bones, tendons, ligaments and muscles.¹ As we age, collagen-rich tissues naturally change over time, while environmental stressors such as UV exposure, toxins and lifestyle demands can further influence collagen breakdown and tissue integrity.²

As a result, collagen is now being viewed through a broader lens, not simply as a beauty ingredient, but as part of a wider conversation around connective tissue, structural integrity, the extracellular matrix and healthy ageing.³

What is VERISOL® collagen?

VERISOL® collagen is a patented form of bioactive collagen peptides, derived from grass-fed, pasture-raised bovine collagen. Unlike standard collagen materials, it is made up of specific hydrolysed peptides with a defined molecular weight and amino acid sequence. It is one of the most clinically researched collagen ingredients for beauty, but its relevance extends beyond that.^{4, 6}

What makes VERISOL® collagen different from standard collagen?

Many collagen powders provide hydrolysed collagen as a source of amino acids. VERISOL® collagen was developed to go a step further. Its peptides are designed not simply to provide raw material, but to act like signalling molecules.

Since VERISOL® collagen peptides have a low molecular weight, they are highly bioavailable, and the peptides have also shown resistance to enzymatic degradation. Once absorbed, they can interact with fibroblasts, the connective tissue cells involved in collagen biosynthesis, helping to stimulate the body’s own collagen and elastin production.⁷ This means VERISOL® is not just about supplying collagen, it is about influencing collagen metabolism. That is one of the reasons it is often described as a targeted collagen peptide rather than a generic collagen source.⁸

How does VERISOL® collagen work in the body?

Collagen is a central part of the extracellular matrix, the structural network that surrounds and supports our cells. It helps give tissues strength, organisation and resilience. In the skin, collagen contributes to firmness and elasticity. In joints and connective tissue, it contributes to tensile strength and structural integrity.^1 9 During tissue regeneration, type III collagen is more active in earlier phases, while type I becomes more prominent later as tissue matures and remodels.¹⁰

VERISOL® collagen peptides appear to support this process in two main ways: First, they provide collagen-derived peptides and amino acids that can contribute to the body’s structural protein pool. Second, and more importantly, they appear to act as biological messengers, stimulating fibroblast activity and promoting the synthesis of new collagen and elastin.^1,10

VERISOL® collagen for beauty support

The clinical research around VERISOL® has focused heavily on visible skin outcomes, particularly skin elasticity, wrinkle appearance, hydration, cellulite and nail quality.

In one placebo-controlled trial involving 69 women aged 35 to 55, oral VERISOL® collagen was associated with improvements in skin elasticity of up to 15% after just 4 weeks, with benefits persisting at 8 weeks.¹¹ Another study involving more than 100 women aged 45 to 65 found significant wrinkle reduction after 4 weeks, alongside a markedly higher collagen concentration in the skin.¹²

In a randomised controlled trial involving 105 women aged 25 to 50, 2.5g daily was shown to improve cellulite scores and reduce skin waviness by helping support the structure of the dermis and subcutaneous tissue. Improvements became more noticeable over time, with particularly visible changes after 3 to 6 months.¹³

Supplementation has been associated with fewer chipped or cracked nails, faster nail growth, and visible improvements in nail peeling and edge irregularity.¹⁴

Beyond beauty

Type I and III collagen are not exclusive to skin. They are fundamental to the wider connective tissue system, including tendons, ligaments, bones and the extracellular matrix that supports structural function throughout the body.⁹

From our mid-20s, collagen declines naturally over time, and type I collagen has been reported to decrease at a rate of around 1.5% per year. Photodamage can further inhibit collagen synthesis, while oxidative stress and everyday environmental exposure can accelerate visible and structural ageing.¹⁵

Genetic predisposition, including variants in genes such as COL1A1, MMPs and LOX, may also influence collagen production, degradation and tissue integrity. For some people, that may mean a greater need for nutritional strategies that support collagen metabolism and extracellular matrix function.¹⁰

Research also suggests collagen may have relevance beyond skin and joints. In combination with concurrent training, collagen supplementation has been associated with improved structural and cardiometabolic adaptations, including improvements in endurance performance.¹⁶

Supporting connective tissue– beyond collagen

Skin, joints, tendons, ligaments and bone all depend on a dynamic extracellular matrix, a complex structural network made up of collagen, elastin, glycosaminoglycans, minerals, water and signalling molecules. This matrix helps determine tissue strength, elasticity, hydration and resilience, which is why supporting connective tissue involves more than collagen alone.¹⁰

For this reason, a broader nutritional and lifestyle approach is often needed. Adequate dietary protein remains one of the key foundations, providing the amino acids needed for the maintenance and renewal of collagen-rich tissues.¹⁷ Hydration is equally important, particularly for skin, fascia and cartilage, where water content influences flexibility, cushioning and overall tissue function.¹⁸

Diet quality also has a direct bearing on the environment in which connective tissues are maintained. A varied, nutrient-dense diet rich in colourful plant foods provides antioxidant compounds that help protect the extracellular matrix from oxidative stress.¹⁹ Healthy fats, including omega-3 fatty acids, are also relevant, helping to support cell membrane integrity and a balanced inflammatory response.²⁰

Movement is another essential part of the picture. Resistance exercise and weight-bearing exercise provide the stimulus needed to maintain collagen-rich tissues, particularly in relation to muscle, tendon and bone health.²¹ At the same time, recovery matters. Sleep, rest and appropriate training load all help determine how effectively connective tissues can repair and remodel over time.²²

Whether the focus is skin firmness, hydration, joint comfort, bone strength or healthy ageing, collagen remains one of the body’s most important structural proteins. That is why collagen is no longer simply a beauty trend. It has become a far broader conversation around structural health, grounded in connective tissue biology and increasingly relevant to resilience, recovery and long-term support throughout the body. Yet collagen is only one part of the picture. Connective tissue health is ultimately shaped by the wider nutritional and lifestyle framework in which it functions.

Bibliography

1. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. StatPearls. Published online September 4, 2023. Accessed April 15, 2026. https://www.ncbi.nlm.nih.gov/books/NBK507709/
2. Parrado C, Mercado-Saenz S, Perez-Davo A, Gilaberte Y, Gonzalez S, Juarranz A. Environmental Stressors on Skin Aging. Mechanistic Insights. Front Pharmacol. 2019;10:759. doi:10.3389/FPHAR.2019.00759
3. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023;15(6):1332. doi:10.3390/NU15061332
4. Reilly DM, Kynaston L, Naseem S, Proudman E, Laceby D. A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12-Week Oral Intake of a Supplement Containing Hydrolysed Collagen. Dermatol Res Pract. 2024;2024. doi:10.1155/2024/8752787
5. Vollmer DL, West VA, Lephart ED. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. Int J Mol Sci. 2018;19(10):3059. doi:10.3390/IJMS19103059
6. Gibson R, Krug L, Ramsey DL, Safaei A, Aspley S. Beneficial Effects of Multi-Micronutrient Supplementation with Collagen Peptides on Global Wrinkles, Skin Elasticity and Appearance in Healthy Female Subjects. Dermatol Ther (Heidelb). 2024;14(6):1599-1614. doi:10.1007/S13555-024-01184-2
7. Gibson R, Krug L, Ramsey DL, Safaei A, Aspley S. Beneficial Effects of Multi-Micronutrient Supplementation with Collagen Peptides on Global Wrinkles, Skin Elasticity and Appearance in Healthy Female Subjects. Dermatol Ther (Heidelb). 2024;14(6):1599-1614. doi:10.1007/S13555-024-01184-2
8. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119. doi:10.1159/000355523
9. Juher TF, Pérez EB. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutr Hosp. 2015;32 Suppl 1:62-66. doi:10.3305/NH.2015.32.SUP1.9482
10. Juher TF, Pérez EB. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutr Hosp. 2015;32 Suppl 1:62-66. doi:10.3305/NH.2015.32.SUP1.9482
11. Singh D, Rai V, K Agrawal D. Regulation of Collagen I and Collagen III in Tissue Injury and Regeneration. Cardiol Cardiovasc Med. 2023;7(1). doi:10.26502/FCCM.92920302
12. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2013;27(1):47-55. doi:10.1159/000351376
13. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119. doi:10.1159/000355523
14. Schunck M, Zague V, Oesser S, Proksch E. Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. J Med Food. 2015;18(12):1340-1348. doi:10.1089/JMF.2015.0022;WEBSITE:WEBSITE:SAGE;REQUESTEDJOURNAL:JOURNAL:MEFA;JOURNAL:JOURNAL:MEFA;ISSUE:ISSUE:DOI
15. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/JOCD.12393
16. Rittié L, Fisher GJ. Natural and Sun-Induced Aging of Human Skin. Cold Spring Harb Perspect Med. 2015;5(1):a015370. doi:10.1101/CSHPERSPECT.A015370
17. Jendricke P, Kohl J, Centner C, Gollhofer A, König D. Influence of Specific Collagen Peptides and Concurrent Training on Cardiometabolic Parameters and Performance Indices in Women: A Randomized Controlled Trial. Front Nutr. 2020;7. doi:10.3389/FNUT.2020.580918
18. Holwerda AM, Van Loon LJC. The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutr Rev. 2022;80(6):1497. doi:10.1093/NUTRIT/NUAB083
19. Cederlund AA, Aspden RM. Walking on water: revisiting the role of water in articular cartilage biomechanics in relation to tissue engineering and regenerative medicine. J R Soc Interface. 2022;19(193):20220364. doi:10.1098/RSIF.2022.0364
20. Fam VW, Charoenwoodhipong P, Sivamani RK, Holt RR, Keen CL, Hackman RM. Plant-Based Foods for Skin Health: A Narrative Review. J Acad Nutr Diet. 2022;122(3):614-629. doi:10.1016/J.JAND.2021.10.024
21. Calder PC. Omega-3 Fatty Acids and Inflammatory Processes. Nutrients 2010, Vol 2, Pages 355-374. 2010;2(3):355-374. doi:10.3390/NU2030355
22. Gabbett TJ, Oetter E. From Tissue to System: What Constitutes an Appropriate Response to Loading? Sports Medicine 2024 55:1. 2024;55(1):17-35. doi:10.1007/S40279-024-02126-W
23. Das A, Gupta R, Huda F, Kumar N, Krishnan V, Basu S. Effect of sleep quality on wound healing among patients undergoing emergency laparotomy: an observational study. J Clin Sleep Med. 2025;21(3):503-512. doi:10.5664/JCSM.11442

Exam stress is not just mental - it is physical. It can affect sleep quality, digestion, concentration, and even breathing patterns. When the nervous system becomes over-activated, it becomes harder to absorb information and maintain focus.

Aromatherapy offers a subtle but effective way to help create a more balanced internal environment during periods of intense study and examination preparation.

How Aromatherapy Affects the Brain

Essential oils interact with the limbic system, the part of the brain linked to emotion and memory. This is why certain scents can instantly trigger feelings of calm, alertness, or comfort.

By engaging the sense of smell, aromatherapy can gently influence mood and cognitive state, making it a helpful addition to study routines.

Essential Oils for Study and Stress Support

Lavender for Relaxation and Rest

Lavender is one of the most widely used essential oils for relaxation. It is often chosen for its calming and grounding aroma.

It is commonly used in evening routines to help signal the transition toward rest, supporting better sleep quality during stressful exam periods.

Rosemary for Focus and Mental Clarity

Rosemary is frequently associated with mental clarity and concentration. Many students find it helpful during study sessions as it creates a more alert and refreshed sensory environment.

Its stimulating aroma may support sustained focus during revision.

Peppermint for Energy and Refreshment

Peppermint is known for its invigorating qualities. It is often used during long study sessions when mental fatigue begins to set in.

Its fresh scent can help create a sense of renewed energy and alertness.

Practical Ways to Use Aromatherapy While Studying

Diffusers for Study Spaces

Diffusers are a popular way to maintain a consistent aromatic environment. They can help create associations between a specific scent and focused study time, supporting productivity habits.

Roller Blends for On-the-Go Use

Essential oils diluted with carrier oils can be applied to pulse points such as wrists or temples. This method offers flexibility and ease of use throughout the day.

Inhalation for Quick Stress Relief

Inhalation methods are especially useful during exams or revision breaks. A lightly scented tissue or inhaler stick can provide a quick sensory reset.

Paired with slow breathing, this can help reduce anxiety spikes and restore calm focus.

Aromatherapy as Part of a Balanced Study Routine

While aromatherapy can be supportive, it works best as part of a broader wellbeing routine.

Sleep, hydration, structured revision planning, and regular breaks remain essential for effective learning. Essential oils should be seen as supportive tools rather than standalone solutions.

When used thoughtfully, aromatherapy can help create emotional steadiness during exam periods that often feel overwhelming.

By anchoring study routines with calming or focusing scents, students can build an environment that supports both performance and wellbeing - helping them stay balanced, focused, and more at ease throughout their revision journey.