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7 Day Seasonal Wellness Programme

Welcome to your seven day seasonal wellbeing programme. 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:

  • 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.

  • 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 deeply 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.

  • 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.

  • 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. You could also drink other warming, spicy herbal teas alongside the Elderberry & Echinacea throughout the day to keep the immune system stimulated. Try Three Ginger, Turmeric Gold or Three Cinnamon.



  • 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.

  • 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.



  • 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.

Meet the author

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Katie Pande, Senior Herbal Advisor

Katie is a qualified Medical Herbalist, and member of the National Institute of Medical Herbalists (NIMH), currently practicing in Shaftesbury. She holds a BSc (Hons) in Herbal Medicine and a BSc (Hons) in Plant and Environmental Biology.

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