Woman Sleeping

8 Top Tips for a Good Night Sleep


8 Top Tips for a Good Night Sleep

Quality of sleep is more important than quantity of sleep. Air, water and food is nourishment for your body. Sleep is nourishment for the soul.

Exposure to light in the morning and evening impacts on your circadian rhythm. These rhythms are often out of sync as a result of the influence of our environment. These disruptions or imbalances affects our sleep/wake cycle, endocrine function, and other body functions.

Why is Sleep So Important?


  • Not getting at least 8 hours of uninterrupted sleep per night (at night) can be just as bad as eating poorly and not exercising.
  • The importance of sleep is often overlooked and is one of the most important factors to our health.
  • Lack of sleep can aggravate medical problems and interfere with the body’s natural ability to heal itself.
  • We need sleep for muscle repair, memory consolidation, release of hormones regulating growth and appetite and a healthy immune system.
  • Sleep balances our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. Leptin suppresses appetite and ghrelin increases it. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain. Even if you get plenty of nutrition, if you don’t get adequate sleep you will be inclinded to eat more.
  • Lack of sleep can increase cortisol which increases sugar into the bloodstream, contributing to weight gain.
  • Lack of sleep can inhibit the growth hormone which is responsible for turning fat into muscle, again contributing to weight gain.


8 Top Tips for the Best Sleeping Habits

  1. Wind-down at least 30 minutes before bed in which you do something relaxing, such as read a book. In order to calm your mind, do a breathing or relaxation exercise. Stress hormones, adrenalin and cortisol can impede our winding down. They keep your body in ‘fight or flight’ mode, making it difficult to get to sleep.
  2. Don’t eat foods high in carbohydrates before bed. This will raise your blood sugar. Focus on nuts, seeds, vegetables and proteins.
  3. Make sure your sleep environment is quiet and dark throughout the night. Our cells respond to light. When light is detected our cortisol levels rises and melatonin (sleep hormone) is suppressed. In Traditional Chinese Medicine, the Chinese clock and Circadian rhythms are biology and behavioural changes that follow 24-hourcycle, responding primarily to light and darkness
  4. If you’re having racing thoughts or worried about the next day, write it all out on paper to help get it out of your head.
  5. Do you text in bed or watch YouTube or maybe catch up on your emails? Disconnect from close-range electronic devices like laptops, phones, and tablets. Install an app called flux. This will reduce the blue light coming from you screen which inhibits your hormone production (melatonin) required for the sleep/wake cycle. This can shift you’re your whole body clock cycle.
  6. Ground yourself. The body is like a battery. If you walk barefoot you are getting the negative electrons from the earth helping to ground and balance the body’s electrical system which may be important for setting the  biological clocks, regulating circadian rhythms and balancing cortisol levels.
  7. Don’t stay in bed if you can’t sleep. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.
  8. Get a good sleeping position. Sleeping with the upper body in an inclined position can reduce acid reflux and in some cases help reduce snoring. If we find it hard to get comfortable in bed, use a pillow in between your knees (if you lie on your side) or place a pillow under the back of your knees (if you have back stiffness).

Top 8 Oils for Sleeping


  • Lavender has been used for thousands of years. It contains over 200 chemical constituents and so offers something for almost every symptom while balancing the root cause. It is very a calming and relaxing oil.
  • Roman Chamomille helps the brain to relax but also helps the digestive system to relax. Great for muscle cramps and a great anti-inflammatory.
  • Vetiver works directly on the nervous system. Also good for neurological problems like ADHD, dementia, autism. Great for anger and hysteria.
  • Ylang ylang is a natural aphrodisiac, improves your mood. Great for helping to release locked up emotions. Just what you need before going to bed.
  • Cedarwood helps to release emotions being processed by the liver at night
  • Eucalyptus and other respiratory oils like thyme and peppermint, helps to open the airways, strengthen the immune system and reducing inflammation in the sinus cavities and throat helping with the problem of snoring.


Recipe 1 – Anti-Snoring Oil

50ml Almond Oil
18 drops Eucalyptus Oil
8 drops Peppermint Oil
4 drops Thyme Oil

Mix all the ingredients together. Before going to bed, rub into the soles of the feet. Also rub across the chest and the neck.

Recipe 2 – Anti-Snoring Spray

50ml Spring Water
18 drops Eucalyptus Oil
8 drops Peppermint Oil
4 drops Thyme Oil

Mix all the ingredients together in a bottle and shake well before use. Spray in the room and on the bed clothes before going to bed.

Recipe 3 – Sleeping Blend Oil

50ml Almond Oil
15 drops Lavender Oil
5 drops Chamomille Oil
5 drops Cedarwood Oil
5 drops Vetiver Oil

Mix all the ingredients together. Before going to bed, rub into the soles of the feet. Also rub on the wrists, neck and heart.

Recipe 4 – Sleeping Blend Spray

50ml Spring Water
25 drops Lavender Oil
5 drops Vetiver Oil

Mix all the ingredients together in a bottle and shake well before use. Spray in the room and on the bed clothes before going to bed. (This is a great one for kids)

Free 3 Part Video Series

Sleep affects every aspect of your life. Yet, for most, restful sleep is a complete mystery! To improve anything, you must start with sleep. Join me for my FREE 3 part video series: Practical Approach to Sleep. In this video series I show you why sleep is so vital for our health and what you can do to help you get a good nights sleep leaving you feeling refreshed and revitalised for the next day!

Learn why sleep deprivation not only has a major impact on cognitive functioning but also on emotional and physical health.


  • Why Sleep Is So Vital For Health
  • How Sleep Affects Brain Health and Cognitive Function
  • Sleep Hygiene – Tips for an Effective Night Sleep
  • Interested in attending? You can sign up here to this Free video series:


What have you tried to help you sleep better? I’d love to know your experiences. Comment below.


Top 7 Vegetable and Essential Oils for Acne



Acne is a disease that affects the skin’s oil glands. Sebaceous glands are tiny, oil producing glands connected to hair follicles beneath the surface of the skin. The sebum moves up the hair follicle to the opening of the follicle. However, if there are dead skin cells, the sebum acts like glue and together block the pore forming a plug.  Normally harmless bacteria that live on the skin can contaminate and infect the plugged follicles, causing papules, pustules, nodules or cysts. It can be painful, particularly when it’s severe. It can also cause emotional distress. Acne that appears on your face can impact your self-esteem and, over time, may cause permanent physical scarring. Teenage acne is thought to be triggered by increased levels of a hormone called testosterone. This hormone increases the production of sebum which makes the skin oily.



Increased levels of testosterone in teenagers causes too much sebum production. Women experience hormonal fluctuations during their productive years and in menopause. From the late 20’s, estrogen levels decline faster than testosterone. This can contribute to adult acne. If you have small red bumps or spots along the jawline, this is an indicator of hormonal imbalance.

Dairy consumption can also be problematic for people with skin conditions, especially because of some of the hormones found in milk. Because milk comes from a lactating animal, hormones are present in the milk. These are active hormones which can affect proper functioning of the sebaceous glands, worsening some skin conditions.

Hormone disrupting chemicals like parabens (mimics oestrogen) found in cosmetics can cause havoc with hormones and skin disorders.


Air pollution from car exhausts, factories and power plants etc., contributes to free radicals, and can contribute to other skin-related issues.


Some medications such as cortico steroid medications, lithium (prescribed for bipolar disorders) and the contraceptive pill can trigger acne. These are synthetic hormones.

Skin care and make-up products

Research shows that hormone disrupting chemicals in skincare products have been linked to a number of health problems. Many of them mimic estrogen like parabens. SLS’s can increase the skin’s pH level and can dissolve the natural oil your skin produces. Mineral oil/ Petrolatum (Petroleum Jelly) is  by product of petroleum. It can not be absorbed by the skin and creates a film on the surface, blocking the pores and preventing the skin from its normal functioning.

Poor Skin Nutrition

Lack of vitamins and minerals can make skin lifeless, blotchy, dry, or oily.

Poor Consumption of Healthy Fats

We need healthy fats (omega-3 & 6 fatty acids) to absorb fat soluble vitamins. They also improve skin elasticity, and help prevent wrinkles.

Lifestyle and dietary habits

Refined foods and simple carbohydrates causes sugar spikes which increases insulin. High insulin levels increases the sebaceous glands oil production. Dairy is also linked to increased testosterone which is linked to acne.

Congested Skin

The Solution

The truth is that many people turn to prescription medications or chemical treatments to treat acne and other skin disorders. Quite often these products contain harsh chemicals that will have side effects or may not even work at all.


A diet rich in vegetables, fruits, lean protein, healthy fats, nuts and seeds is good for our skin because it contains many vitamins, antioxidants and minerals that promote a healthier skin and help to balance hormones. A good diet combined with movement/exercise will help lymph flow which in turn helps to eliminate toxins.

Stress Management

Stress causes constriction of the blood vessels, creates free radicals and acid environment, disrupts hormonal activity, and impedes the absorption of nutrients and normal cellular activity. Stress disrupts the PH balance of the skin and also the acid/alkaline balance in the body. It produces excess cortisol, which in turn pumps more sugar into the system, creating havoc with our hormones, increasing insulin which leads to overproduction of sebaceous glands and therefore oily skin and it also creates difficulties sleeping well at night. This manifests in high amounts of inflammation creating free radicals and damaging our cellular membranes and in turn pre-mature ageing and problem skin.

Physical activity plays a key role in reducing and preventing the effects of stress. Make time for fun and relaxation. It is important to balance all areas of our life for health and wellbeing. The 7 primary areas to a well balanced life are physical, emotional, mental, occupational, social, financial and spiritual. All these areas must be balanced for us to have a happy and fulfilled life and thus less oxidative stress internally helping us to have healthier skin.

Oil Cleansing

Use the oil cleansing method. Using oils for oily skin is the most effective way to cleanse and balance excess oil (sebum) naturally. Over cleansing and harsh chemical facial cleansers only exacerbate the situation by producing more sebum to counteract what was stripped away.

Vegetable oils

Using natural home made remedies are gentle on the skin and more effective at killing bacteria and soothing the skin from irritation. These remedies include organic vegetable oils which nourish, repair the skin, balance sebum production and essential oils which help to tackle the root of the problem by balancing the body from the inside out.

Vegetable oils are pure, potent goodness, delivered by nature. Vegetable oils are natural emollients that nourish the skin, protect the skin’s lipid barrier and contains vitamins and essential fatty acids. Vegetable oils are primarily used for their skin repairing properties and cellular regeneration. The molecular structure of vegetable oils are larger than essential oils and so it takes longer to penetrate the skin which enables the skin to be nourished whilst protecting the PH acid mantle. They help to rebalance our natural lipids and normalise skin conditions.

1. Coconut Oil

Coconut oil contains high anti-bacterial, anti-viral and anti-fungal properties. It is very effective for acne by reducing inflammation, improving immunity and balancing the microbiome.

2. Unrefined Shea Butter

High in Vitamin A, it is a suberb moisturiser with exceptional anti-bacterial and anti-inflammatory properties properties.

3. Thistle Oil

The plant is a member of the Compositae family which is renowned for it anti-inflammatory properties. It is excellent at clearing congested skin and reducing large pores.

4. Apricot Kernel Oil

Apricot Kernel oil is very light. It is very soothing for inflamed, irritated skin and high in Vitamins C and E. Apricot kernel is a good general moisturizer for most skin types.

5. Evening Primrose Oil

Very high in Gamma Linolenic Acid (GLA) – easily absorbed by skin, has moisture-retaining effect and helps prevent drying of the skin. It is closely related to linoleic acid (Omega 3). Both are substances the body needs to create prostaglandins which helps to reduce inflammation.

6. Rosehip Oil

Good for oily, large-pored, combination & sensitive skin, as well as many skin problems including acne. Rosehip is amongst the best vegetable oil source of omega 3 and is also a good source of omega 6 (GLA), both essential fatty acids collectively known as vitamin F, involved in cellular membrane and tissue regeneration and normalising skin with large pores.

7. Jojoba Oil

Jojoba oil is a liquid wax that mimics sebum. This helps to balance the production of sebum which contributes to acne.

Essential Oils

Essential oils have the power to kill bacteria on the skin naturally. Essential oils for acne, such as lavender and clary sage, have the ability to alleviate feelings of stress and anxiety, fight sleeping difficulties, and balance hormone levels. They are also gentle on the skin and have a number of benefits that go beyond fighting skin disorders and promoting skin health. Blend essentials oils to a dilution of .5% for the face and 1.5% for the body.

1. Tea tree

Tea tree oil contains anti-microbial and anti-fungal properties.

2. Lavender

Lavender oil helps to heal scarring and is soothing on the skin. It has a relaxing effect when inhaled from the bottle. Stress is often connected with skin disorder flare ups in times of increased anxiety and stress. We produce more sebum, making the skin more oily in times of stress. Lavender oil is a powerful tool when it comes to reducing stress levels.

3. Clary sage

Clary sage regulates the production of sebum on the skin and it supports hormonal balance. Clary sage is also know to improve mood in times of anxiety and stress.

4. Juniper berry

Juniper berry is a powerful anti-oxidant helping to combat free radicals in the body and aiding in cell regeneration. Juniper berry has anti-microbial and anti-fungal properties.

5. Bergamot

Bergamot promotes fast wound healing, scars and inhibits the formation of new infections. It is a gentle skin cleanser and tones the skin. Effective anti-depressant. Highly anti-bacterial, anti-viral and anti-fungal.

6. Frankincense

Frankincense boosts the immune system, reduces stress, can reduce acne blemishes, heals wounds and scars and helps reduce the appearance of dark spots on the skin.

7. Lemon

Lemon essential oil helps to cleanse the skin, stimulates lymphatic drainage and improves skin complexion.

Have you tried any of these oils yet? Let me know if you use anything in addition to the ones listed here.

If you enjoyed this article and want to know more, check out our online courses or join our Aromatherapy Empowerment Facebook Group where we offer free advice & tips, recipes and more…


How to Control Rosacea Naturally


Many people know Rosacea with having red, flushed face sometimes with small pimples or spider like veins. For the person experiencing the symptoms the skin can feel dry, itchy, hot or burning, stinging sensation, sensitive in the sun and easily blushes. Like most skin flare ups there is usually a trigger to cause the symptoms. Rosacea flare ups occur when something causes the blood vessels in the face to expand, which causes redness. It usually comes down to how stressed or run down you are, if your diet is triggering any auto-immune responses, or irritation from too much sun. Rosacea is an inflammation problem that comes out as a rash. It is similar in nature to acne, psoriasis, eczema and dermatitis.

Anti-Inflammatory foods

Inflammation on the skin can be a sign that you are experiencing inflammation in the gut. It is important to know what foods may trigger flare ups and other congested skin problems. Avoid common allergens and focus on anti-inflammatory foods like turmeric, ginger, garlic, onions and cruciferous vegetables (like broccoli and cabbage).

Omega 3 fatty acids and healthy fats: coconut oil, avocados, wild caught salmon, nuts and seeds. Omega 3 also helps to balance the hormones.

Make sure your gut does not have an overgrowth of yeast or bad bacteria by keeping your microbiome in good health. Use a good multi-strain probiotic as an every day supplement to support gut health which can be purchased in your local health shop.

For the skin

Don’t use toners that contain alcohol. If you use toners go for floral waters like rose water or witch hazel.

Vegetable oils: Calendula, rosehip, jojoba oil or coconut oil. Use the vegetable oils in combination or on their own. A lot of people use rosehip on its own.

Essential oils: neroli essential oil, roman chamomille or german chamomille (german is highly anti-inflammatory and calming), geranium or rose.

Only use essential oils in your blend of vegetable oil(s) if your skin is not too sensitive. The facial skin is thinner than anywhere else on the body so we only need a weak dilution blend of .5%. ie 1 drop in every 10mls of vegetable oil. See my article on How to Dilute Essential Oils for more.

Sun: Be mindful of wearing a sunscreen to prevent irritation from UV light. Use a natural physical broad spectrum sun cream which reflects sun rays unlike chemical sun creams which absorb the UV rays. Physical sun cream contains natural minerals like zinc oxide and titanium dioxide.

Managing Stress Levels

Many people feel mentally and emotionally challenged by this skin condition. Stress increases auto-immune responses and thus inflammation which triggers symptoms of Rosacea. While it is difficult to avoid stress, you are not helpless and can help to control the symptoms. You can empower yourself to find ways to beat stress. Educate yourself about the disorder and be open to trying new approaches and making certain changes in your lifestyle in order to help you feel more in control. Try stress reducing techniques like excercises, meditation whatever helps to soothe yourself.

Have you tried any other approaches that have helped reduce or manage your Rosacea? Let me know.

If you enjoyed this article and want to know more, check out our online courses or join our Aromatherapy Empowerment Facebook Group where we offer free advice & tips, recipes and more…

Food Intolerance V Food Allergy

Food Allergies V Food Intolerances: What’s the difference?


Many people refer to food allergies when they probably have a food intolerance. A food intolerance can cause some of the same signs and symptoms as a food allergy, so people often confuse the two.  So what’s the difference between the two?

In some cases, an allergic reaction to a food can be severe or life-threatening (anaphylaxis). In contrast, food intolerance symptoms are generally less serious and often limited to digestive problems.

Food Alleries

The main thing that defines a food allergy is that the body thinks one of the proteins in the food is harmful and thus triggers an immune response by producing histamine and usually pretty immediate. It becomes more and more sensitive to this food if it enters the body again at another time. It is important to identify which foods you are sensitive to.  If this persists, over time it may lead to an auto-immune condition in the body. Some common food allergy triggers are peanuts, soy, shellfish, eggs and milk.


Allergy Symptoms:

  • Tingling and itching in the mouth
  • Skin Rashes
  • Swelling (e.g. face, mouth or lips)
  • Difficulty swallowing
  • Difficulty breathing
  • Dizziness/ lightheadedness
  • Nausea and vomiting
  • Abdominal pain or diarrhoea
  • Itchy eyes
  • Sneezing


Food Intolerances

Food intolerances can be caused by a condition known as leaky gut (intestinal permeability), when proteins and food particles can pass through the gut and cause systemic body inflammation. Food Intolerance is the body’s reaction to food/allergens it can’t tolerate. Some common allergen triggers are:


  • Gluten
  • Casein (A1 protein found in Cow’s Milk)
  • Lactose (Pasteurised Dairy destroys the enzyme Lactase)
  • Food Additives i.e. food colouring, flavouring, additivies
  • Sulfites: Found covered on dried fruit, in wine

Food intolerance can be harder to diagnose. Symptoms can take up to 72 hours to appear and can be incredibly broad. It is important to recognise the symptoms of a food intolerance reaction so you can make the best possible choices for your diet and avoid the allergen triggers. It may be possible to take a digestive enzyme to aid digestion. For example, if you have lactose intolerance, you may be able to drink lactose-free milk or take a lactase enzyme supplement.

Symptoms of Food Intolerance


  • Tiredness and Fatigue
  • Headaches and migraines
  • Depression, anxiety and hyperactivity
  • Acne/Skin Flare ups
  • Joint pain
  • IBS/Bloating
  • Vomiting/nausea
  • Water retention
  • Respiratory Problems
  • Food Poisoning


If you suspect that certain foods are causing problems the best way to investigate is to keep a food diary. This will help to determine which foods are causing a problem and when this is identified eliminate them from the diet one at a time. Start with the most common allergen triggers. You may find it helpful to work with a nutritionist as this is a time consuming process.


Sneezing Allergy

Essential Oils for Allergies

Peppermint Essential Oil can calm the digestive system and inflammation responses associated with food allergies.

It is important to continue to have a balanced healthy diet while detoxifying the body regularly. For more information on detoxifying, see my blog on Essential Oils for Detoxification.

If you have any comments or questions, I would love to hear from you. Please comment below with any other tips or advice on food allergies and intolerances.

If you enjoyed this article and want to know more, check out our online courses or join our Aromatherapy Empowerment Facebook Group where we offer free advice & tips, recipes and more…


Dr Axe, http://draxe.com/food-allergies-natural-treatment-remedies/

Mayo Clinic, http://www.mayoclinic.org/diseases-conditions/food-allergy/expert-answers/food-allergy/faq-20058538



3 Ways to Exfoliate your Skin Naturally

3 Ways to Exfoliate Your Skin Naturally


To exfoliate is to remove the surface dry skin cells, the outermost layers of the stratum corneum. This helps to increase cell turnover, improve skin texture and improves skin tone leaving you with a lovely glow.

Exfoliation, derived from the Latin exfoliatus (to strip of leaves), is a term that describes any process meant to remove dead skin flakes from the body.

Why is it important to exfoliate?

Well, by exfoliating you improve your skin function and any skin issues like blocked pores which lead to further problems like acne, dull skin, pigmentation and fine lines.  The skin is a major organ in your body and we need it to work well. It protects us from pathogens in the environment and helps with the process of phagocytosis. It enables the production of vitamin D together with sunshine and cholesterol on our skin . So we want our skin to have the right acid mantle levels and we want it looking radiant aswell.

What do I use to exfoliate?

You can use chemical or physical exfoliants or you can take a gentle salt bath.

What is a Chemical Exfoliant?

Chemical Exfoliant

These exfoliants include ingredients such as AHAs and BHA, and enzymes such as Pumpkin, Papaya, and Pineapple. These ingredients will dissolve dead skin cells and usually have a deeper exfoliating effect. It penetrates further into the pores meaning it helps with blackheads and acne. Using this type can make the skin sensitive to sunlight so it is best to do this at night. Be sure to use chemical exfoliators that are based in natural ingredients, like fruits, milks, or sugars.

Physical Exfoliant

These products are facial, hand and body scrubs. These usually include ingredients like fine sea salt, apricot kernel or pumice stone powder. For the facial, I use bamboo powder. It is so gentle and effective for facial skin. You can also use a dry skin brush which can also help to improve your circulation. Using gentle but firm pressure, start at the ankles and rub in circular motions working up towards the heart. If you are taking a shower, use a loofah sponge.

Exfoliate with Leah Body Scrub exfoliate with Leah body scrub

Detox Baths

If you wanted a more gentle approach with less physical work, you can take a hot bath using sea salts. Sea salt has a cleansing effect on the skin, gently softens and dissolves away surface dead skin cells. All you need is about 1 cupful. You can add your favourite essential oils to the salt before adding to the water. My favourite is lavender and roman chamomile. It completely relaxes me and really helps with sleeping. Great for anyone with difficulties getting to sleep at night, stress and anxiety.  Read my article about various different types of detox baths.

What is your favourite exfoliant? I love to use sea salt with almond oil for it’s rich emollient properties and essential oils of lime and grapefruit for it’s bursting citrusy aroma and detoxifying benefits. Let me know, and if you have any questions, please comment below.

If you enjoyed this article and want to know more, check out our online courses or join our Aromatherapy Empowerment Facebook Group where we offer free advice & tips, recipes and more…

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Colds, Flu and Coughs

Essential Oils To Fight Colds, Flu And Coughs


It’s that time of year when you need to protect your child from the flu season and essential oils are very effective in fighting Colds, Flu and Coughs.

Children are probably the most susceptible to picking up bugs and virus at crèches and schools. They play close together and contribute to circulating the nasty bugs.

Essential oils are one of the oldest forms used for medicinal purposes helping to combat colds and flu. They are highly anti-viral and anti-microbial. They are more effective than drugs and antibiotics.  Did you know that viruses do not develop resistance to essential oils? There are many cold viruses, each with their own styles but they all have a lot in common. Antibiotics fight bacteria infections and will not fight off colds and flus which are virus related.

In addition to using essential oils, a good diet can work in harmony.  Eat foods rich in vitamins, minerals and antioxidants — these keep your body strong with a healthy immune system. Probiotic rich foods give us good bacteria. They help to boost the immune system and ward off colds and flus. Eighty percent of your immune system is located in the digestive system. This is why gut health is so important for every system in the body.

Here Are My Top Six Essential Oils For The Flu Season:

Lemon: Beneficial to the circulatory system and cleanses the body.  Supports the immune system.  Can cause skin irritation and sensitising in some individuals.

Peppermint and Eucalyptus: Cooling and decongesting.  Helps clear respiratory, expectorant and aids decongesting.

Ravensara: Strong anti-viral oil and expectorant properties.  Effective against hepatitis, shingles and herpes. Supports a healthy respiratory and immune system.

Niouli: Excellent anti-septic and immune stimulating properties.  Used to fight colds, fevers, flu, chest infections, sinusitis, sore throats and catarrh.

Lavindin: Similar to lavender, helps to clear lungs and sinuses from phlegm.

Leah Chest Rubs


Recipes for Colds, Flus and Coughs

1. Topically-Chest Rub/Massage Oil

50ml grapeseed oil (fast absorbing)
Lavindin 4 drops
Ravensara 4 drops
Eucalyptus 4 drops
Lemon 3 drops


Rub on the chest as often as required, especially when going to bed.  It can be rubbed into the soles of the feet also or use as a bath oil, using the steam to help break down mucus.

Not for prolonged use.  Always do a skin test before using an essential oil.

2. Oil Burner

Lavindin 2 drops
Ravensara 2 drops
Eucalyptus 2 drops
Niouli  1 drops


Using an oil burner, add seven drops in total to warm water.  Light a candle.  Burn in the room you are occupying during the day.

Disclaimer: All facts, details & recommendations are provided for information purposes only and are not intended to diagnose, prescribe or replace the advice of professionals.

Woman Sleeping

Are you tired from lack of sleep?


Quality of sleep is more important than quantity of sleep. Air, water and food is nourishment for your body. Sleep is nourishment for the soul.

Our body is interconnected with the earth. In Traditional Chinese Medicine, the Chinese clock and Circadian rhythms are biology and behavioural changes that follow a roughly 24-hourcycle, responding primarily to light and darkness and so we are related to our environment in deep ways. These rhythms are often out of sync as a result of the influence of our environment. We experience disruption or imbalances which affects our sleep/wake cycle, endocrine function, our body temperature regulator and other regulators of our body’s functions.

There are 12 zones which correlate with the organs in the body. The most important time for deep rest is 11-1 and 1-3 when the Gallbladder and Liver are regenerating. To be in deep rem sleep, go to bed at 10pm. The liver filters toxins. It releases and transform stress hormones, adrenalin and cortisol and insulin.


Chinese Clock
So, are you tired from lack of sleep? Here’s some natural aromatherapy remedies that may help promote ease and reduce stress to enable a good nights sleep.

Using an Essential Oil Blend

Make up a blend of 50ml Almond oil with 2 drops of Vetiver, 5 drops of Roman Chamomile and 8 drops of Lavender oil. Rub oil blend on the bladder meridian (along the sides of the head), the pituitary and pineal gland (produces melatonin which helps us sleep), heart, wrists. Apply to the back of the neck/occipital; this is where breathing is controlled at the cerebellum/brain stem.

Lavender has been used for thousands of years. It contains over 200 chemical constituents and so offers something for almost every symptom while balancing the root cause. It is very a calming and relaxing oil.

Roman Chamomille helps the brain to relax but also helps the digestive system to relax. Great for muscle cramps and a great anti-inflammatory.

Vetiver works directly on the nervous system. Also good for neurological problems like ADHD, dementia, autism. Great for anger and hysteria.

Ylang ylang is a natural aphrodisiac, improves your mood. Great for helping to release locked up emotions. Just what you need before going to bed.

Cedarwood helps to release emotions being processed by the liver at night.

Let me know if this helps you and please leave any relevant comments or questions. I would love to hear from you!

Dark Puffy Eyes

What Causes Dark Circles Under the Eyes


We all know that late nights and working too hard can contribute to dark circles under the eyes. So what is happening on the cellular level to this delicate skin around the eyes.

Your skin below the eyes is very thin and can show the blood vessels and the blood contained therein.


As we age and get older, our skin loses it’s elasticity and collegen production resulting in the skin becoming even more thinner. we lose subcutaneous fat which often masks the blueness just below the surface of the skin. This is why the elderly often appear to have very dark circles under their eyes.

Sun Exposure

More melanin can be produced below the eyes resulting in the eyes looking darker and browner. However this process called periorbital hyperpigmentation and often only affects darker skinned people. Sun protection is advised to prevent over production of melanin and also premature aging contributing to weakening and thinning of the skin.

Seasonal Allergies

Eye puffiness and weak blood vessels can be a result of too much fluid build up which can be caused by an immune system response, allergies or excessive salt in the diet. This causes the blood vessels to appear closer the surface of the skin.  Seasonal allergies cause the release of histamines causing inflammation around the area. Rubbing the eyes as a result further worsens the situation.

Food Allergies

Usually if the puffiness is constant you may have an undetected food allergy. People with food allergies tend to be deficient if B6, B9 (folic acid), and B12.


For the majority of us, the cause is usually tiredness. So how does that effect our eyes? Well our circulation is slower causing blood to pool. Usually it can appear worse in the morning. Well when we are low in energy our body releases cortisol. This is a stress hormone and it raises blood volume which causes the blood vessels below the eyes to appear puffy and dark. The excess fluid accumulation causes the blood vessels to become fragile, weaken and can leak.


eyes 300x200


Top 6 Tips to Reduce Dark Eyes?


  • If you suffer with seasonal allergies, eat foods that inhibit histamine release and stabilise mast cells like pineapple, ginger, garlic, turmeric and onions. Drink chamomile, nettle and peppermint herbal teas.
  • For possible food allergies, get a food allergy test done and find out what vitamins and minerals you are deficient in.
  • You can use topical creams with ingredients that will boost the circulation and constrict blood vessels. Ingredients like hyaluronic acid pump up the area keeping the blood vessels further away from the surface of the skin. Vitamin C can help with the production of collagen as well as brightening the skin.
  • In the morning, apply a cold compress for about five minutes to constrict the blood vessels. You can use cucumber slices or tea bags aswell. The tannin in tea bags reduces swelling and discoloration.
  • Make a saline solution to help clear nasal congestion with one cup of distilled water and ½ teaspoon of sea salt. This will help to reduce a build up of mucus which causes inflammation and pain or sinuses. Also eat non-mucus forming foods or alkaline foods like green leafy vegetables, cucumber, lemons, nuts and legumes. Avoid dairy.
  • Reduce salt intake and eat plenty of fresh vegetables and fruit. Drink plenty of water to help detoxify.


The LEAH Nourishing Eye Cream contains active ingredients known for their anti ageing and tissue regenerating properties.

What did you try to tackle dark circles and how did it work for you? Let us know. Please comment below.

If you like this article, and would like to learn more please visit my online courses page.

Oily and dry skin

Oil for Oily Skin


The cause of oily skin and problem skin is normally associated with our hormonal teenage years. Acne Rosacea (adult acne) can also appear after 30 years of age. A shinny face also may be associated with oily skin. So what do we do about it?

The oil your skin produces helps keep your skin moisturised, but if your body produces too much oil, it can cause the pores to block up and cause congestion in the skin resulting in acne. We also need a balance of oil to help prevent skin from drying out resulting in premature aging and a weakend skin barrier.

Our hormones control the production of sebum. Women may experience oily skin during parts of their menstrual cycle, during pregnancy or even during menopause. Excessive sebum production is perhaps the most common culprit. In addition, an excess amount of dead skin cells can cause blockages in the hair follicles aswell.

A condition known as hyperkeratinisation, is when too much keratin (a protein) keeps the dead skin cells binded together and not allowing them to shed as easily as normal skin. This causes the immune system to attack the bacteria formed and results in inflammation. The skin is further impeded by a weakening of the skin barrier function.

Typically many cleansing products contain too many harsh chemicals and further strip the skin of its protective barrier, resulting in the oil glands producing even more oil to compensate.

Oil for oily skin complexions are very successful in treating problematic skin and can help to control sebum levels produced by the sebaceous glands without stripping or drying the skin.

Premature aging is also from a lack of oil in the body causing wrinkles and dry skin. Essential Fatty Acids are vital for skin health. They are the building blocks of healthy cell membranes and help keep skin plumper, hydrated and younger looking skin.

When it comes to dealing with spots, blemishes, dry or oily skin, try LEAH Oil Cleanser for Dirt & Debris or LEAH Oil Cleanser for Sun Damaged skin and Blemishes.

woman scratching herself

Protect Your Skin This Winter


If you suffer with any kind of skin condition especially dry skin related, it can really flare up at this time of year. There are many things that you can do to protect your skin this winter and reduce itchy skin and minimising the damage of scratching.

Psoriasis affects over 100,000 people in Ireland. The condition causes the skin to become itchy, dry, scaly and sometimes can be very painful. Psoriasis is commonly found in areas such as knees, elbows, back and scalp. It can be managed with medication and a good diet. Overuse of steroid creams however, may lead to the skin thinning out. This will further impede the skin’s natural ability to fight bacteria and breaking down the skin’s defence barrier. Allergens will be more likely to get through the skin’s barrier causing more skin sensitivity. In the winter months it is important to keep the skin hydrated and as moisturised as possible. After taking a shower/bath, apply your moisturiser while the skin is still damp. This way the moisture is trapped on the skin. When you buy new clothes, wash them first in a non-biological washing powder to remove any chemicals or irritants. Avoid synthetic fabrics and wool. Cotton bedding and clothing allow the skin to breath and thus reduce irritation.

Eczema is the most common skin condition in Ireland and worldwide affecting many young children. It is a dry, scaly skin condition and is also triggered by the weather and central heating. Use a diffuser with your favourite essential oils. The extra moisture in the air will help prevent your skin drying out and also help with sinus sensitivity.

Psoriasis and Eczema

LEAH Psoraisis and Eczema Ointment is an oil based moisturiser. It may help relieve some of the discomfort associated with these dry skin conditions. It contains organic Shea butter and organic virgin Coconut oil which are rich in vitamins, fatty acids and anti-oxidant properties. They are extremely nourishing and repairing to the skin. Organic Wheatgerm and Organic Calendula oil has powerful anti-inflammatory and anti-bacterial properties and aids in wound healing. Bergamot absorbs slowly into the skin which will help with repairing the skin as will Benzoin. Cajaput contains the anti-microbial properties. Even if you are not diagnosed with a skin condition, this is a deep moisturiser with skin repairing and nourishing properties in an all natural plant based product with essential oils of Bergamot, Cajaput and Benzoin.