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Monday 9:30am - 5:30pm Tuesday 9:30am - 5:30pm Wednesday 9:30am - 5:30pm Thursday 9:30am - 5:30pm Friday 9:30am - 5:30pm Saturday 10am - 4pm

http://www.ilkleycomplementarytherapies.co.uk/

Ilkley Complementary Therapies, 2 Castle Hill, Ilkley (2025)

02/11/2025

Bubble, bubble, toil and trouble. What’s brewing?

As an herbalist (sometimes known as a white witch) I use plants to heal. Interestingly many herbs once used to ward off evil witches and spirits are used today for their healing magic. A few favourites include:

Fennel – hung over doors to keep witches away.
Today: A digestive herb that eases bloating, wind, and indigestion.
Sautee fresh fennel and add to sauces, soups and stews. Roast as a side or thinly slice in a salad with a lemon & olive oil dressing. Use seeds in rubs, salads, dukkah and tea.

Garlic – for courage and protection from evil.
Today: A natural antibiotic if eaten fresh in pesto, hummus, on a bruschetta or in dressings. Also useful for heart and respiratory health.

Oregano – to guard against evil spirits.
Today: An antimicrobial. Consume as a tea, in soups, sauces, stews and on roasted vegetables.

Elder – thought to house a wise spirit; branches were hung to protect the home.
Today: Elderflowers & berries are antivirals for colds and flu. Have flowers as a tea or cordial and berries as a syrup.

Mistletoe – a charm against witchery and now a symbol of love and peace.
Today: A qualified medical herbalist may use it for certain cardiovascular, nervous and immune system conditions.

May herbs heal your aliments and protect your home this season.

How do you use these magical plants? Share in the comments.

26/10/2025

It was World Osteoporosis Day on 20 Oct .

After breaking some bones over the past few years, I’ve become more passionate about bone health and how much it’s influenced by our daily choices and not just age or genetics. Key areas to focus on include:

Move to strengthen bones (& muscles)
�Weight bearing & resistance exercises like brisk walking, climbing stairs, weight training, dancing, trampolining, Pilates or yoga for balance.

Eat to protect bone density�
At every meal, prioritise protein, calcium, boron and vitamins D & K from foods like dairy or fortified milks, leafy greens, broccoli, soy products, beans and lentils, oily fish, eggs, nuts & seeds.

Did you know? �Studies show eating 6 prunes daily may help maintain bone density in postmenopausal women.

A drop in oestrogen during menopause can reduce bone density so start early for prevention but it’s never too late to make changes and improve from where you are.
Always check with your doctor before starting new exercise or diet routines.

As an Herbalist I use food as medicine so I’d be happy to help you design your own Strong Bones Nutrition Plan.

What do you want to start integrating into your routines? We’d love to hear your ideas.

19/10/2025

International Menopause Day: 18 October 2025

As a medical herbalist, I don’t just prescribe herbs to support people, I also use food, movement, rest, relationships and mindset as powerful forms of medicine.

That’s why I was delighted to see that this year’s International Menopause Day focuses on “The Role of Lifestyle Medicine in Menopausal Health.”

The theme is based on a new White Paper reviewing non-pharmacologic interventions which recognise how everyday choices can make a profound difference to peri/menopausal wellbeing. Read it here: https://www.imsociety.org/education/world-menopause-day-2025/resources/ and download factsheets on Diet, Movement, Sleep, Relationships, Mental wellbeing.

Making intentional lifestyle choices during early perimenopause can make a huge difference in how smoothly your body transitions into the next phase of life.

Menopause is a natural transition, so the key is to work with your body, not against it and to give it the nourishment, rest and balance it needs. As Dr Mindy Pelz says “Menopause isn’t the end of your story. It’s the turning point…[delivering] greater confidence, clarity, and energy than you’ve felt in years.” https://www.drmindypelz.com/books

If you’d like help with a personalised plan, you can book an appointment with me or with my fellow practitioner Jenny Howarth (Homeopath, Flower Essence, Reiki and Bowen Technique practitioner).

Small, intentional changes can make a significant difference to your wellbeing and it’s encouraging to see this recognised globally.

12/10/2025

Giving Back

Today our Medical Herbalist, Julia Richards was at the Volunteer Fair hosted by Wharfedale & Silsden Community Partnership, in partnership with Ilkley Community Network and Bradford 2025, at the Clarke Foley Centre.

She attended as a Trustee of Ilkley Manor House helping to man their stand with their enthusiastic Volunteer Co ordinator. She said, it was lovely chatting with visitors, sharing what we do and hearing people’s stories about why and how they can volunteer. It a reminder of how beneficial volunteering can be, not just for the community but for our own wellbeing too. It provides:

Connection – meeting new people, feeling part of something bigger.
Purpose – doing something meaningful and seeing the difference it makes.
Growth – learning new skills and building confidence.
Feel-good factor – helping others genuinely lifts your mood and energy.

Research shows volunteering supports mental health, reduces stress, boosts happiness and helps us feel more connected and fulfilled.

If you’ve ever thought about getting involved, search online for charities in your area and find one that resonates for you. It might a health one that raises money for a condition a family member or friend is experiencing, an environmental issue you strongly about, preserving an historic building or monument for future generations to enjoy or furthering arts and culture to inspire others. Make contact with the charity, even a few hours can make a huge difference to you and the organisation.

05/10/2025

Building Your Immune Foundation for Cold and Flu Season

Lately, a few patients have been asking our Medical Herbalist, Julia Richards, for an immune tonic to prepare for the colder months.

There are many herbs that support immune health and they work in different ways. In herbal medicine they are often grouped as:

Immunostimulants — give the immune system a short, sharp boost when you’re fighting something off. Echinacea is a well known example.

Immunomodulators — help to balance and regulate immunity over time. Reishi mushrooms are effective.

Adaptogens — support the body’s stress response, improving resilience. Ashwagandha is a popular one.

In addition:
Anti inflammatories — calm excessive inflammation, reducing immune over reactivity. Turmeric and Licorice are often used.

Lymphatics — support natural detox and recovery by helping the body move waste and immune by-products efficiently. Calendula and Dandelion are amongst Julia's favourites.

The best immune formula is never a one size fits all. Each person needs a unique blend based on current health, stress, digestion and any medications. Book an appointment if you'd like your own unique prescription.

However, we can all start supporting our immunity through food:

Garlic, onions and leeks — rich in allicin - antimicrobial and antiviral.

Mushrooms (Reishi, Shiitake, Maitake, Oyster) — contain beta-glucans to improve resilience.

Herbs & spices — Turmeric balances inflammation, Thyme & Oregano fight microbes and Ginger boosts circulation & clears congestion.

Citrus, berries & kiwi — high in vitamin C and antioxidants to protect tissues during illness.

Leafy greens — packed with folate, magnesium & chlorophyll to keep immune cells functioning efficiently.

Nuts & seeds — rich in zinc (for immune cell growth) and vitamin E (for protection).

By weaving these foods into your meals, you’ll be giving your immune system the raw materials it needs to stay balanced, responsive and resilient this season.

We’d love to hear in the comments your favourite ways to enjoy these immune supporting foods!

29/09/2025

Selfcare isn’t always about slowing down as such. Sometimes it’s about seeking out experiences that awaken something inside us.

Selfcare can be about finding inspiration that sparks a call to action. It could be:

Seeing beauty in nature and feeling moved to join a climate action group.
Reading a powerful book or watching a stirring movie that motivates you to volunteer for a cause.
Hearing someone’s personal story that inspires you to speak up for change.

For me this past weekend, it was my creativity that was sparked. At Yarndale, I was inspired by the numerous craftspeople and drawn to try something new – Indian block printing. Then at the Turner Prize exhibition at the Cartwright Hall Art Gallery, the shortlisted artists opened my eyes to fresh perspectives.

Inspiration is fuel for your wellbeing. Where will you find yours this week?

We'd love you share in the comments so we can inspire each other.

21/09/2025

Today is International Peace Day
And what better time for it to fall than on ?

Global peace begins with peace within.
When we slow down, rest, quiet our minds and nourish ourselves body, mind and spirit, we radiate a calm presence that touches everyone around us. We’ve all met those people who exude Zen-like energy - that’s the ripple effect of selfcare in action.

Every small act of selfcare you give yourself, creates waves of kindness and peace that radiate out into your community and beyond.

So today, pause and ask yourself:
How can I invite more peace into my own life? Scroll back through our past posts for ideas.

What simple act of selfcare will help me feel at ease with myself?

We’d love to hear your ideas. Please share in the comments so we can inspire each other.

14/09/2025

Now is the perfect time to fuel your brain for focus and creativity.
Whether returning to study or helping children / grandchildren with homework, the brain needs key nutrients to produce best results.

OMEGA 3s: boost memory, focus & mood.
In salmon, sardines, mackerel, chia seeds, walnuts, flaxseeds.
Incorporate nuts and seeds into breakfast oats, lunch salads and for snacks. Include fish in a few meals a week.

CHOLINE: helps with learning & attention.
In eggs (especially yolks!), chicken, beans, soya, fish.
Try an omelette for breakfast or lunch. Have a chicken or bean salad for lunch.

B VITAMINS: boosts energy, reduces fatigue, protects nerves.
In leafy greens, beans, poultry, eggs, wholegrains.
Try a lentil & bean stew with spinach for dinner. Have some leafy greens on wholemeal avocado toast for breakfast or lunch.

MAGNESIUM: calms the nervous system, supporting concentration.
In nuts, seeds, spinach, dark chocolate.
Snack idea: a square of dark chocolate with some nuts.

IRON: delivers oxygen to the brain for energy & focus.
In red meat, lentils, spinach, pumpkin seeds, quinoa.
Try replacing rice with quinoa.

ZINC: supports memory & brain signalling.
In pumpkin seeds, cashews, chickpeas, seafood.
Snack idea: roasted chickpeas – also good as a soup topper.

IODINE: supports thyroid health & brain development.
In seaweed, fish, dairy, iodised salt.
Try sushi rolls with seaweed & salmon once a week.

ANTIOXIDANTS: protects brain cells from stress & ageing.
In berries, peppers, citrus, sunflower seeds.
Try overnight oats with chia seeds, walnuts & blueberries.

DON’T FORGET HYDRATION: even mild dehydration reduces concentration & energy. Fill your favourite water bottle or jug with enhanced water (with fruit slices and herb sprigs) and / or herbal teas sip throughout the day. For every caffeinated drink have a glass of water too.

Think of your meals and snacks as brain fuel.
The more colourful and balanced your plate, the more focus, calm and creativity you’ll have.

This season, nourish your brain ready to spark ideas.

I’d love to hear in the comments how you’ll be incorporating brain nutrients into your diet.

07/09/2025

This week I waved off my youngest son as he left home to start university in a different country. A bittersweet moment – I’m proud of his achievements and excited for his new chapter but of course I’ve missed him from the moment he stepped through security. It means a shift in my own daily rhythm and it reminded me that back to school time isn’t just for students – it’s a season of new beginnings for us all.
Autumn embraces this energy. Crops are harvested, trees shed leaves sending energy to their roots, animals prepare to rest and shorter days invite us to slow down. It’s the season to reflect on what we’ve achieved, release what no longer serves us and make space for new things to come.

Here are some ways to align with autumn energy:

Eat & Cook Seasonally
Root vegetables roasted and / or made into soups are rich in Vitamin A, supporting immune health as the cold and flu season starts.

Spiced curries, stews and tagines with beans and lentils are packed with iron, magnesium, and B vitamins to keep energy and mood balanced, helping with the seasonal dip some may feel as it gets darker.

Warming teas such as cinnamon, ginger and turmeric are anti-inflammatory to support circulation and digestion. Immune supporting teas include Elderberry, Echinacea, Elecampane and Oregano.

Seasonal fruits like apples, pears and figs are high in Vitamins C, K & B6 to support immunity, digestion, mood and bone health helping the body adapt to seasonal changes.

Cook at least one seasonal recipe per week that invites slowness such as roasting or baking.

Keep moving
Yoga, tai chi, Pilates to ground
Mindful walks in nature to notice colour changes
Strength training to build resilience

At home and work
Declutter one space for fresh energy
Set intentions for the rest of the year: what do you want to complete or begin? Choose a few words that capture how you want to feel and work out what you can do to feel that way.
Take intentional rest, even 5 minutes with a cup of tea.

What rituals or practices will you bring into your autumn routine? Share in the comments – I’d love to hear.

31/08/2025

Summer’s almost over…

Can you feel it?

Yet, Summer’s energy is still here with crisp mornings but warm days.

What will you soak up before it fades?

Here are some ways to nourish your body, mind and spirit before Autumn drifts in.

Eat & cook for health
Blackberries – forage from hedgerows or buy. High in vitamin C and fibre, boosting immunity, skin health and supporting digestion.

Plums, Damsons & Greengages – high in antioxidants to protect cells from damage and fibre to help keep blood sugar steady.

Figs – rich in calcium and potassium to strengthen bones and fibre for gut health.

Tomatoes – lycopene for heart health and natural UV protection for your skin.

Courgettes – high in vitamin C for immunity, wound healing and boosting collagen for skin.

Sweetcorn – high in B vitamins for energy, plus lutein and zeaxanthin for eye health.

Leafy greens & herbs – high in iron and magnesium to lift energy and mood and vitamin K for bone health.

Movement for Vitality
Take morning or evening walks – gentle cardio to support heart health while lowering stress hormones.

Try outdoor swimming – invigorates circulation, boosts mood and strengthens immunity.

Practice yoga, tai chi, qi gong, pilates outside – combines movement, balance and fresh air for calm strength.

Cycle in nature – builds stamina, supports joint health and lifts endorphins.

Mind & Spirit for Balance
Try a sunrise or sunset meditation or mindfulness practice outside – natural light regulates your sleep cycle and calms the nervous system.

Read outside with bare feet on the grass – encourages grounding, reduces stress and restores focus.

Reflect outside with a nature view – what’s gone well over summer? What do you want to keep doing, stop doing or do differently next summer and / or going into the Autumn season?

By weaving these small seasonal rituals into your days, you’ll nourish your body and mind while savouring the last of summer’s warmth and light.

What’s on your before-summer-ends list? We’d love to hear in the comments.

24/08/2025

The Wellbeing Power of Curiosity

I’ve always been interested in lots of different things. I love learning: dipping into books; listening to podcasts; watching videos; and completing courses.
Curiosity keeps the mind alive. It helps us stay open to new things and enhances creativity.

However, here’s the interesting thing: sometimes we think we already know about something, so our curiosity gets a bit muted. Recently I had this exact insight.

I booked a McTimoney chiropractic session as part of an exchange of services with a fellow therapist, so I wasn’t really going for a specific reason. I wasn’t experiencing any particular aches or pains or restricted movement. I thought I had a rough idea about what it was but the experience was completely different – lighter, subtler and more beneficial than I expected.

The session left me feeling relaxed, balanced and I’ve had eight hours of uninterrupted sleep each night since the treatment, which for me is the best outcome.

This reminded me that curiosity isn’t just about learning in theory, it’s about trying things out and being open to new experiences, even when we think we already know.
Staying curious and acting on it is one of the most nourishing wellbeing habits we can cultivate.

Want to know more about McTimoney chiropractic? Visit: mca-chiropractic.org

What are you curious about? What wellbeing treatment /technique /strategy will you try?
I’d love to hear in the comments.

Image: Ouroboros by Lindy Lee at the National Gallery of Australia. Based on the ancient image of a snake eating its own tail - a symbol of eternal return and cycles of birth, death, and renewal.

To me, curiosity is like this. Each time we explore, we reach an ending point of knowledge which always becomes the beginning of something new. We circle back, to ideas or experiences we thought we already knew but then see them with fresh eyes.

10/08/2025

Golden glow: inside and out

Our Medical Herbalist, Julia Richards writes:

I recently attended a beautiful Haldi ceremony, a traditional prewedding ritual in South Asian culture where turmeric paste is applied to the bride and groom. It’s believed to bless them with joy, protection and glowing skin. The air was filled with love, laughter, a golden hue and other joyous colours.

Though Turmeric isn’t just for special occasions, it can:

Soothe joints & muscles –curcumin (a polyphenol) reduces inflammation.

Support digestion – curcumin + turmerones (essential oil) support bile flow and a healthy gut.

Boost Immune & heart health – curcumin’s antioxidant action protects cells. Turmerones aid immune balance and absorption.

Enhance mood and brain health – curcumin may support healthy brain function and mood by reducing oxidative stress and promoting BDNF (brain-derived neurotrophic factor).

Easy ways to incorporate it into your diet:

Golden milk – warm milk (dairy or plant), ½ tsp turmeric + pinch black pepper + honey.

Smoothies – blend into your favourite combination of fruits and vegetables.

Everyday cooking – sprinkle on roasted veggies, eggs, yoghurt, fruit and add to soups, stews and curries.

Top tip: pair with black pepper and a little healthy fat (eg. olive oil / coconut milk/ yoghurt / avocado) for better absorption.

How do you like to use turmeric? We’d love you share in the comments

Ilkley Complementary Therapies

02/11/2025

26/10/2025

19/10/2025

12/10/2025

05/10/2025

29/09/2025

21/09/2025

14/09/2025

07/09/2025

31/08/2025

24/08/2025

10/08/2025

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Monday	9:30am - 5:30pm
Tuesday	9:30am - 5:30pm
Wednesday	9:30am - 5:30pm
Thursday	9:30am - 5:30pm
Friday	9:30am - 5:30pm
Saturday	10am - 4pm