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7 Day Seasonal Wellness Wellbeing Programme

Welcome to Pukka’s seven-day seasonal wellness programme to help give your wellbeing a much-needed boost.

Our expert team of herbalists have created a set of simple steps you can follow to get the very best from the seven-day programme, including the recommended teas and supplements to take, and small positive habits you can try, to help you stay well during the change in the seasons.

We recommend that you follow this programme using our Seasonal Wellness 7 Day Kit available to buy from our online store.

We’d love to hear about your progress over the next seven days. Please share with @PukkaHerbs using #PukkaStayWell and #PukkaWellbeing.

7 Day Seasonal Wellness Wellbeing Programme

Immunity and wellbeing

A large proportion of health issues are rooted in our immune system and are a result of a deficiency or imbalance, directly or indirectly affecting the health and wellbeing of the rest of our body. Our immune system maintains the ecological relationship between the mind-body-spirit and the world in which we live and interact.

Despite giant leaps in medical research and development, our body’s immune system is constantly battling new environmental, pharmaceutical and dietary stressors every day which requires our immune system to adapt on a continual basis. What this also reflects, is how the planets own defence (or immune system) is also in a constant state of flux and how it is required to adapt itself to cope with new challenges.

The immune system is, essentially, the body’s natural defence system against infection that helps to maintain a process known as homeostasis or, ‘a controlled internal environment’. The endocrine (hormone) and the nervous system are the two primary body systems involved in the balance and regulation of our immune system and response.

The human immune system can be split into two: The natural immune system and the adaptive immune system. The natural immune system describes immunity that is present in all animals at birth and will differ depending upon our species. It is this system that is responsible for 99.9% of all immune activity in the human body and it is also this system that herbs and plants interact with.

Cold and flu season can vary depending upon the climate within which you live. Viruses and bacteria persist better in cold and dry environments, which is why they are more prevalent in the cooler times of the year. They also replicate and spread faster when people huddle together and get cosy, so watch out for indoor heating and air conditioning.

Getting started

  • Stay hydrated. Be sure to get plenty of fluids to help break up congestion and avoid the headaches and tiredness dehydration will cause. Try to avoid caffeine and alcohol and stick to water, or better yet non-caffeinated herbal teas.
  • Avoid comfort foods. Though it’s tempting, those comforting, high-fat foods can slow down your immune system’s response. This week, stick warming, nutritious soups, dahls, and broths.
  • Get rest. It can be tricky to stop and accept the fact your sick. But your body needs to muster the extra energy to fight off a cold. Getting proper rest needs to be a priority whilst you recover.

Daily wellbeing tips

Here are seven top tips from our herbal wellbeing experts you can try over the next seven days to help give your wellbeing a healthy boost:

  1. Get your routine right.
    Try to follow a regular routine of being in bed by 10pm and up and out of bed before 8am. This will help to stop you feeling quite so groggy, congested and heavy through the day.

  2. Love yourself.
    If you get out of bed feeling ‘chesty’, try an invigorating massage with warming and invigorating oils to get the circulation flowing and remove any congestion built up overnight.

    For self-massage, use a warmed oil if possible – even if you just warm it up in your hands, this is better than straight out of the bottle. Try a simple organic sesame oil, coconut oil or Pukka 35 Active Oil.

    Massage the oil into the entire body, working it deep into the skin. Take a good 15-20 minutes to do this and allow the oil to sink in.

    Then take a warm bath or shower to rinse any excess oil off. Remember, the oil will continue to absorb into and cleanse the skin once you have rinsed.

  3. Breathe easier.
    Take a hot shower or bath and add some invigorating essential oils to your temples or chest area to open the mind and airways and get yourself ready for the day ahead. Try frankincense or eucalyptus.

  4. Enjoy your first cup of Pukka Elderberry & Echinacea tea in the morning.
    If you need a little pick me up, try adding a spoon of honey which also has antibacterial and antiviral properties.

  5. Arm yourself with Andrographis.
    Before breakfast, take your first two capsules of Pukka Andrographis. Andrographis is prized for its powerful properties of helping to support the immune system. Take a second dose of Andrographis just before bed to boost your natural ability to repair and regenerate overnight.

  6. Flu-fighting foods.
    Try to avoid foods that will ‘clog’ up the system and draw energy away from the immune system. This includes dairy, meat and highly glutinous foods. Try and include aromatic and warming herbs and spices into your cooking to stimulate a healthy blood flow.

  7. Wrap up warm.
    Be sure to bundle up and protect the body from cold. Warm socks, knitwear, and a woolly hat will keep the body warm (in particular the hands, head, and feet) and help you generally feel more in balance.

Continuing your wellbeing journey

  • Rest is crucial to aid recovery from a cold or flu. If you don't take time to recover, you risk coming down with the next bug and ending up taking more time out.
  • To support recovery, try immune strengthening plants such as reishi mushrooms to build up your weakened immune system.
  • Diet and lifestyle are also important here. This means avoiding food and drink that is going to put extra pressure on the body and/or be more difficult to process, taking energy away from re-building your immunity. So, avoiding processed, sugary and fatty foods is key and stimulants such as coffee and alcohol that could weaken our immunity.

Seasonal Wellness 7 Day Kit

A 7 day organic herbal tea and supplements kit to help your body cope with seasonal changes.

Our kit contains:

  • 7 sachets of Elderberry & Echinacea tea with elderflower
  • 14 capsules of Andrographis food supplement
  • A wellbeing guide with tips and recipes by our expert herbalists

Elderberry & Echinacea tea with elderflower

Stay warm and well. Enjoy the flavours of ripe wild fruits: purple-black elderberries, inky blackcurrants, the fragrant FairWild elderflower and tingling notes of echinacea. 

Andrographis food supplement

Andrographis is a powerful organic supplement formulated by our expert herbalists to help you deal with seasonal attacks on your wellbeing.

Buy now

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