Sue Ellen's Holistic Health & Wellness Page

Love your Lavender 💜

I used to find pruning lavender completely intimidating. I’d stand out in the garden with my shears, staring at that silvery tangled mess, utterly terrified of making the wrong cut. So, for a long time, I just left it alone. Within a few years, my beautiful plants turned into sparse, leggy, woody shrubs that barely managed a few blooms. I eventually learned that lavender actually *wants* to be cut back. Most mistakes fix themselves in a season, but with lavender, there is a very specific catch you need to know about. There’s an invisible "line" on every lavender plant. If you snip above it, the plant rewards you with a tight, silvery mound and an absolute buffet of summer blooms. But if you get completely carried away and cut just an inch below that line... the plant simply won't recover. It won't sprout. It's done. Once you know what to look for, you'll spot it in three seconds flat. I've written down exactly how to identify this line so you can safely tidy up your plants this week. Have a look in the comments before you start snipping.

On my walk today I saw......
Recognize any of these herbs? 🌿

ASHWAGANDHA 🌿

Ashwagandha is a traditional Ayurvedic herb primarily recognized for its ability to reduce stress, lower cortisol levels, and improve sleep quality.
As an adaptogen, it works broadly to help the body regulate its response to physical and emotional stressors.

Mental Health and Cognitive Benefits:

Stress and anxiety reduction:
Clinical trials tracked show that daily doses significantly lower subjective stress and anxiety levels.

Cortisol regulation:
It directly decreases serum cortisol, the body's primary stress hormone.

Sleep quality improvement:
Calms the nervous system, helping individuals fall asleep faster and achieve deeper sleep.

Cognitive enhancement:
Early research suggests it can improve memory, focus, and general executive function.

Physical Performance and Reproductive Health:

Athletic performance:
Supplementation is linked to increased \(VO_{2}\) max, which boosts cardiovascular endurance during exercise.

Muscle strength:
Studies indicate it enhances upper and lower body muscle mass, strength, and speeds up post-workout recovery.

Male fertility:
According to data on WebMD, it can boost testosterone levels, improve s***m count, and enhance motility.

Hormone balance:
For women, it can support endocrine function, helping mitigate mood shifts and reproductive stress.

Metabolic and General Health:

Blood sugar management:
Compounds in the root help lower blood glucose and improve insulin sensitivity.

Anti-inflammatory properties:
It's active constituents, called withanolides, help lower chronic inflammation throughout the body.

Avoid ashwagandha if you are pregnant, have an autoimmune condition, or take medications for thyroid disorders, diabetes, or blood pressure

Who should avoid ashwagandha?
People with hyperthyroid (overactive thyroid) conditions because it can increase thyroid hormones in the body
Pregnant people because it may stimulate the uterus
People with certain autoimmune conditions should talk to their clinician before using it.
People with cancer should also talk to their clinician before taking it, as it can impact hormones, which can feed certain cancers.

⚠️ CONTRAINDICATIONS

If you are on any medication, you should talk to your clinician before starting any herbal supplement.

~Diabetes medications.
Ashwagandha may lower your blood glucose levels, so it should not be combined with diabetes medications like insulin.
Immunosuppressant medications. Ashwagandha may impact your immune system and interfere with medications that suppress your immune system. These include:
Steroids
Organ transplantation medications
Biologics

~High blood pressure (hypertension) medications. Ashwagandha may lower blood pressure, similar to how high blood pressure medications do. For example:
Beta blockers
Angiotensin-converting enzyme (ACE) inhibitors
Angiotensin II receptor blockers (ARBs)
Calcium channel blockers
Diuretics

~Hepatotoxic medications. Ashwagandha may increase your risk of liver damage when taken with medications that can cause liver damage, particularly with chronic use. These include pain relievers and anti-inflammatories such as:
Acetaminophen
Ibuprofen
Naproxen
Amoxicillin
Erythromycin

~Safety:
Look for GRAS status. One of the key criteria for classifying an herb as an adaptogen is that it holds Generally Recognized As Safe (GRAS) status. This means that it is considered safe when used according to the instructions on the bottle.

Should You Take an Ashwagandha Supplement? The risks and benefits of ashwagandha. Plus, can ashwagandha help control blood pressure?

FEVERS: 😰 🤒 🌡

Fever is your immune system's way of fighting infection—creating an inhospitable environment for pathogens, accelerating immune cell activity, and signaling the body to conserve energy for healing.

Routinely suppressing fevers may interfere with complete recovery and contribute to recurring illness.

Supporting a fever (hydration, rest & comfort measures) rather than suppressing it lets the body complete its healing cycle.
However extremely high fevers, fevers in infants, and fevers with concerning symptoms always warrant extta medical attention.

🐝 KNOW YOUR GARDEN GUESTS 🐝

1️⃣ Honey bees are key pollinators
They support large-scale plant reproduction

2️⃣ Mason bees are super-efficient
One can pollinate as much as many honey bees

3️⃣ Yellow jackets are aggressive
They hunt pests but can be dangerous

4️⃣ Not all insects are harmful
Understanding species prevents unnecessary harm

5️⃣ Pollinators increase crop yield
More pollination equals better harvests

6️⃣ Some insects defend themselves only
Honey bees sting only when threatened

7️⃣ Mason bees are safe and gentle
They rarely sting and are ideal for gardens

8️⃣ Balance is essential
Predators also play a role in ecosystem health

9️⃣ Create a pollinator-friendly space
Plant flowers and avoid pesticides

🔟 Encourage beneficial insects
They are essential for a healthy garden

🌿 BEFORE MULCHING YOUR GARDEN 🌿

1️⃣ Avoid colored mulch
Often made from recycled treated wood that may contain harmful chemicals like paints or preservatives

2️⃣ Skip rubber mulch
Releases synthetic compounds over time, especially under heat, which can contaminate soil and harm plants

3️⃣ Limit thick grass clippings
When piled too densely, they trap moisture and oxygen, creating rot that damages plant roots

4️⃣ Be careful with plastic
Black plastic overheats the soil, blocks airflow, and disrupts beneficial organisms

5️⃣ Avoid w**d fabric
Breaks down into microplastics and becomes difficult to remove after a few seasons

6️⃣ Use cardboard
A natural w**d barrier that decomposes and feeds soil life while retaining moisture

7️⃣ Choose arborist wood chips
Fresh, natural, and nutrient-rich. They slowly break down and improve soil structure

8️⃣ Use shredded leaves
Excellent free mulch that protects soil and feeds microorganisms when properly broken down

9️⃣ Add straw
Keeps moisture stable, prevents w**ds, and protects fruits from soil contact

With Amelia South, the No-BS Herbalist – I just got recognised as one of their top fans! 🎉

BEST VS WORST FOODS FOR JOINT PAIN & INFLAMMATION:
⚠️
Worst fruit and vegetables -
●Tomatoes,
●Aubergine (eggplant),
●White potatoes
●Sweet peppers.
These are part of the nightshade family which contain small amounts of natural toxins called solanine and alkaloids.
Although each one of us is different, it is believed that certain compounds can trigger inflammation, swelling, joint pain and stiffness after consuming these foods.
The best way to know is to remove them from your diet for a few weeks, then slowly reintroduce them to monitor symptoms.
Tomatoes, rich in lycopene, vitamin C, and antioxidants, are actually anti-inflammatory for some people.
The cooking process can also help reduce effects.

Best fruit and vegetables -
● Pineapple (contains bromelain)
● Strawberries
● Blueberries
● Blackberries
● Dark leafy greens (kale, spinach)
● Cruciferous veg (broccoli, cabbage, cauliflower).
These are rich in anti-inflammatory antioxidants and fiber.
In the case of pineapple, it contains an enzyme called bromelain (highest concentration is in the core).

Worst oil:
● Safflower oil
Contains unhealthy omega 6 fatty acids which can increase inflammation
● Palm oil
Is high in saturated fat and can be pro-inflammatory. It can also negatively impact cardiovascular health.
Conventional palm oil production has been associated with biodiversity loss and has had devastating impacts on the environment.


Best oil:
● Olive oil (extra virgin oil for sautée, dips/sauces) high in antioxidants,
● Coconut oil (tolerates high cooking temp, eg. roasting, baking) high in monosaturated fat,
● Avocado oil (tolerates high cooking temp) rich in vitamin E,
● Sesame oil (cooking & sauteing) contains anti-inflammatory compounds,
● Grapeseed oil (has a high smoke point) is good for baking and roasting at high temps.

FOCUS ON
Fresh, whole foods and avoid canned, processed, or pre-packaged vegetables and fruits with added salt or sugar.

INCLUDE MORE
Spices & herbs.
● Ginger,
● Garlic,
● Cayenne pepper
● Turmeric,
● Black pepper,
● Celtic sea salt,
● Oregano,
● Thyme
These are all excellent for reducing inflammation.

❤️

World Wide Fund for Nature WWF is the world’s leading independent conservation organisation. We ensure that people and nature can thrive together for generations to come.

GUESS THE HERB 🌿

● Part of the Mint family.
● Reduces Stress and Anxiety.
Calms the nervous system and can reduce stress by increasing levels of GABA (gamma-aminobutyric acid) in the brain.
● Improves Sleep Quality:
It is effective in easing insomnia and promoting restful sleep.
● Enhances Cognitive Function:
Studies suggest it can improve memory, focus, and alertness, with potential applications for managing Alzheimer's disease symptoms.
● Treats Cold Sores (Herpes):
Thanks to its high tannin content, can be used topically to combat viruses and is commonly used as a natural cure for cold sores.
● Aids Digestion:
It is known for its antispasmodic and carminative properties, often used to relieve indigestion and stomach discomfort.
● Anti-inflammatory & Antioxidant:
It contains compounds like phenolic acids and flavonoids that protect against oxidative stress.
● Heart Health:
Some research indicates it can help reduce high blood pressure.

Can be consumed as tea, in capsules, or applied as a diluted essential oil to the skin.

Precautions:
While generally safe, some individuals may experience side effects such as headaches, dizziness, or stomach upset.

Clear vision = clearer life! 👀✨ Did you know simple daily habits—like consuming ginger, dandelion, garlic, green leafy veggies & more—can support healthy eyesight, delay issues like cataracts, and keep your eyes strong for years? Check out our blog: 'Tips For Healthy Eyesight' for natural, practical ways to nourish your eyes from the inside out. Read it here: https://planetwellness.co.uk/tips-for-healthy-eyesight/ What’s ONE eye-healthy food or habit you already love (or plan to try)? Drop it below with an 👁️ or ❤️—let’s inspire each other! #EyeHealth #HealthyVision #PlanetWellness . #WellnessWednesday #planetwellness #health #healthy #healthylifestyle #wellness #motivation #lifestyle #healthbenefits #natural