The Holistic Garden

11/09/2025

🌿 Lymphatic Drainage Massage & Cellulite – What’s the Connection? 🌿

Cellulite is something almost 90% of women will notice at some point in their lives – and it’s not a sign of being “unhealthy” or “overweight.” It’s a structural change in the skin caused by fat cells pushing through connective tissue, often worsened by hormonal shifts, sluggish circulation, and poor lymphatic drainage.

✨ This is where Lymphatic Drainage Massage comes in.

The lymphatic system is your body’s natural detox and fluid-balancing network. When it gets sluggish (from stress, hormones, inflammation, or even sitting too long), it can lead to:
✔️ Fluid retention
✔️ Puffy, swollen areas
✔️ Toxin build-up in tissues
✔️ Cellulite appearing more visible

💆🏻‍♀️ By stimulating the lymphatic system, this gentle massage helps:

Reduce fluid retention and swelling

Improve skin texture and tone

Boost circulation so nutrients reach the skin better

Support collagen production (keeping skin firmer)

Smooth the dimpled look of cellulite over time

⚡ While no treatment can completely erase cellulite (because it’s structural), regular lymphatic drainage makes a big difference in how smooth, toned, and healthy the skin looks – especially when combined with hydration, good nutrition, and movement.

🌸 At The Holistic Garden, I often recommend lymphatic drainage massage as part of a self-care routine for women who want to feel lighter, less bloated, and more confident in their skin.

Book your Lymphatic Drainage Massage via Booksy

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🍊 Cellulite & Lymph Flow: What’s Really Going On?

We’ve all heard about cellulite — that dimpled “orange peel” look on the skin — but do you really know what’s happening under the surface? Let’s break it down in a way that’s both scientific and easy to understand (with the help of this diagram above 👆).

🔍 Normal Lymph Flow

On the left side of the image, we see what things look like when the lymphatic system is flowing well:
• The skin layer sits smooth on top.
• Fat cells are neatly arranged.
• Lymph vessels (the body’s drainage system) move fluids and waste out efficiently.
• The result? Skin looks even and healthy.

⚡ Blocked Lymph in Cellulite

Now, on the right side we see what happens when lymph flow slows down or gets blocked:
• Lymph vessels become congested.
• Fluid builds up between fat cells.
• The skin surface becomes dimpled, because connective tissue pulls it down while fat cells push it up.
• This doesn’t “cause” cellulite (connective tissue structure is the main reason), but lymphatic stagnation makes the dimples more visible.

🍃 The Role of Your Lymphatic System

Think of your lymph as a clean-up crew. When it moves freely, waste, excess water, and inflammatory molecules are cleared away. When it slows down, your tissues can feel puffy, heavy, or tender — and cellulite dimples can look deeper.

✅ What You Can Do to Support Lymph Flow

The good news? You can take simple steps to keep your lymph happy:
• Movement: Walking, stretching, rebounding, or yoga keeps fluid moving.
• Manual Lymphatic Drainage (MLD): Gentle massage techniques designed to boost lymph flow.
• Self-care at home: Dry brushing, deep breathing, staying hydrated.
• Anti-inflammatory nutrition: Foods rich in antioxidants, omega-3s, and plenty of water-filled veggies.

🌸 Final Thought

Cellulite is normal (up to 90% of women have it!). It’s not a flaw — it’s part of how your body is built. Supporting your lymphatic system won’t erase it, but it can help reduce puffiness, smooth the skin’s appearance, and keep your tissues healthier overall.

So next time you notice those dimples, remember: your lymph has a lot to say about the story your skin is telling. 💕

✍️ By Bianca Botha, CLT, RLD, MLDT, CDS

10/09/2025

⚠️ Common Mistakes That Can Accelerate Weight Gain (Especially in Perimenopause & Beyond)

Many women struggle with stubborn weight gain, mood swings, and energy crashes — often without realising daily habits are working against their hormones. Here are the key mistakes to watch out for:

❌ Skipping breakfast & eating late at night
Disrupts blood sugar, fuels mood swings, and drives weight gain. If you’re not hungry in the morning, chances are you’re eating too late the night before.

❌ Eating after 7PM
Aim for breakfast within an hour of waking and finish dinner 2–3 hours before bed to support digestion, sleep, and fat metabolism.

❌ Constant snacking or grazing
This keeps insulin elevated and your body stuck in fat-storing mode. Stick to 2–3 balanced meals with 30g+ of protein each.

❌ Relying on dairy proteins (whey, cheese, milk, cottage cheese)
They can spike insulin and fuel mood swings. Choose cleaner, stabilising proteins instead.

❌ High-carb or sugary breakfasts
Glucose spikes = all-day cravings & crashes. Start your day with 30g of protein for steady energy.

❌ Using seed oils (sunflower, rapeseed, soybean, corn, canola, etc.)
These oils are highly processed, inflammatory, and disruptive to hormones. Swap them for olive oil, avocado oil, or butter/ghee to support metabolism and reduce inflammation.

❌ Overdoing cardio (HIIT, running, cycling)
Great for circulation but not for preserving lean muscle. Instead: lift weights + walk after meals.

❌ Poor sleep (

10/09/2025

Today's post from my Hormone & Histamine Harmony- support & solutions group

✨ Supplements Every Woman in Her 40s Should Know About ✨

Your 40s can feel like a balancing act — you may still feel young at heart, but your body is already beginning subtle shifts as it prepares for perimenopause and beyond. Energy, hormones, skin, mood, and metabolism can all feel different than they did in your 20s and 30s.

The good news? The right supplements can make a huge difference in how you feel every day. Think of them as extra nourishment that fills the gaps your body needs a little more support with in this chapter of life.

Here are my top recommendations for women in their 40s 👇

💊 Daily Essentials

🌿 High-quality multivitamin
Even with a balanced diet, modern food isn’t as nutrient-rich as it once was. A good multivitamin fills in common gaps like zinc, selenium, and B vitamins that support energy and hormones.

☀️ Vitamin D3 + K2
Most of us in the UK are deficient in vitamin D, and low levels can affect mood, bone strength, immunity, and hormone balance. Pairing it with vitamin K2 helps the body use calcium properly and protects bones.

😴 Magnesium (glycinate or citrate)
Known as the "calming mineral," magnesium supports restful sleep, eases anxiety, balances hormones, and helps muscles and bones stay strong.

🐟 Omega-3 (fish oil or algal oil if plant-based)
These essential fats reduce inflammation, support brain health, balance hormones, and keep skin hydrated and glowing.

🌸 Probiotic
Gut health and hormone health go hand in hand. A daily probiotic helps digestion, reduces bloating, supports immunity, and can even ease histamine issues.

⚖️ Extra Hormone & Perimenopause Support

✨ B Complex
Supports energy production, helps your body manage stress, and assists with hormone metabolism — especially important if you feel more tired than you used to.

🦴 Calcium
If you’re not getting enough from your diet, calcium helps protect bone density — a key focus in your 40s as estrogen begins to decline.

🌹 Evening primrose oil or flaxseed oil
Rich in essential fatty acids that support healthy skin, reduce dryness, and can ease PMS or perimenopause-related mood shifts.

🌿 Optional Boosters (depending on your needs)

💆 Collagen peptides – for skin elasticity, joint strength, and hair growth.
🩸 Iron – only take if your blood tests show low levels (too much iron can cause problems).
🌙 Adaptogens (like ashwagandha, rhodiola or holy basil) – to calm stress, improve resilience, and support better sleep.

👉 Tip: Supplements work best when they’re tailored to YOU. Ask your GP or a practitioner for a blood test to check your Vitamin D, B12, ferritin (iron stores), thyroid function, and hormones. That way, you’re only taking what your body truly needs.

🌿 As a Cytoplan practitioner, I can recommend professional-grade supplements and provide clients with a discount. This means you get high-quality, ethical supplements that are well-absorbed by the body, without fillers, and at a more affordable price.

✨ The 40s are all about prevention, balance, and nourishment. Supporting yourself now sets the stage for a vibrant perimenopause, menopause, and beyond. Your future self will thank you. 💚

08/09/2025

❓ Struggling with irregular periods, stubborn belly fat, or low energy?

You might be one of the millions of women living with Polycystic O***y Syndrome (PCOS). It’s one of the most common hormone conditions, affecting around 1 in 10 women, yet so many feel unheard or misdiagnosed for years.

PCOS isn’t just “bad periods.” It’s a complex condition that can affect your hormones, metabolism, digestion, skin, energy, and mood.

💡 Common symptoms include:
🌿 Irregular or absent periods
🌿 Fertility struggles
🌿 Stubborn belly fat or sudden weight gain
🌿 Cystic acne & oily skin
🌿 Hair thinning or excess hair growth
🌿 Blood sugar highs & crashes
🌿 Fatigue, anxiety, or low mood

At its core, PCOS is linked to hormonal imbalance, insulin resistance, and inflammation, which can create a ripple effect throughout your body.

✨ The good news? There are holistic ways to support your body alongside medical care. Supporting hormones, circulation, lymphatic flow, and stress management can make a real difference.

🌿 At The Holistic Garden, my treatments for women with PCOS include:
💆‍♀️ Womb Massage – easing pelvic congestion & supporting hormonal health
🦶 Reflexology – balancing reproductive and endocrine systems while calming the nervous system
🌸 Hormone Harmony Massage – castor oil pack, aromatherapy, reiki, and reflexology to detoxify, relax, and restore balance
💧 Lymphatic Drainage Massage – reducing inflammation, puffiness, and supporting detox pathways

💚 PCOS Awareness Month is about knowledge, support, and empowering women to feel calmer, more balanced, and in control of their bodies.

📍 Book your treatment at The Holistic Garden and give your body the care it deserves.

07/09/2025

⚖️ How Do I Stop Weight Gain Around the Middle in Perimenopause?

One of the most frustrating changes during perimenopause is weight creeping on around the middle — even if your diet and lifestyle haven’t changed. Here’s why it happens, and what you can do about it 👇

🌸 Why it happens:

Hormonal shifts – Falling estrogen changes how your body stores fat, making it more likely to settle around the waist.

Slower metabolism – We naturally burn fewer calories as we age.

Blood sugar swings – Fluctuating hormones can increase cravings and energy crashes.

Stress & cortisol – High stress levels encourage belly fat storage.

Poor sleep – Disrupted rest raises hunger hormones, increasing appetite.

💚 What helps:
✨ Balance blood sugar – Build meals with protein + fibre + healthy fats to keep cravings away.
✨ Prioritise strength training – Building muscle boosts metabolism and supports bone health.
✨ Reduce stress daily – Walking, yoga, journaling or meditation helps lower cortisol.
✨ Support gut health – A healthy gut improves digestion, hormones, and metabolism.
✨ Get enough sleep – Restorative sleep keeps hunger and stress hormones balanced.
✨ Ditch crash diets – Ultra-low calorie diets backfire by slowing metabolism further.

🌿 Treatments can also support your journey. Lymphatic drainage massage is one of my favourites — it helps reduce bloating and water retention, supports detoxification, and boosts circulation. Combined with hormone-balancing therapies, it’s a powerful way to feel lighter and more energised.

💆‍♀️ At The Holistic Garden, I offer treatments to reduce stress, support hormones, and help you reconnect with your body — because weight management is never just about food, it’s about whole-body balance.

👉 Follow for more holistic advice on hormones, gut health & natural wellbeing 🌸

06/09/2025

✨ Introductory Offer Ending Soon! ✨

The Goddess Japanese Head Spa Collection has been such a favourite since it launched – and I’ve loved hearing how much you have enjoyed it 💆‍♀️🌿

Here’s what some of my clients have said so far:
💬 “The most relaxing treatment I’ve ever had – I floated home and slept like a baby.”
💬 “My scalp feels amazing and my hair has never been so soft.”
💬 “I didn’t realise how much tension I held in my head until this melted it all away.”

This collection combines soothing scalp therapy, halo water cleansing, relaxing steam, asmr hair play and deeply nourishing rituals – all designed to calm your nervous system, ease stress, and leave you glowing inside and out. 🌸

But… the introductory offer finishes on Monday 8th September!
If you’d like to experience the Goddess Collection at the special price, this is your last chance.

📅 Book now via booksy (link in bio) to secure your October appointment at the discounted rate.
✨ After the 8th, the treatment returns to full price.

Don’t miss out on this luxury head spa experience – the perfect autumn reset for your mind, body & hair. 🍂

06/09/2025

✨ What Helps with Hair Thinning in Perimenopause? ✨

Noticing more hair in your brush or shower drain lately? Hair thinning is one of those symptoms of perimenopause that no one warns us about — and it can feel really upsetting.

Here’s why it happens 👇

🌸 Hormonal Shifts – Falling estrogen and progesterone can shrink hair follicles and slow growth.
🔥 High Androgens – Testosterone can become more dominant, leading to thinning around the crown or temples.
💭 Stress & Cortisol – Stress hormones push follicles into “rest mode,” causing extra shedding.
🍽 Nutrient Deficiencies – Low iron, vitamin D, zinc, or protein can weaken hair.
😴 Poor Sleep – Without deep rest, your body struggles with repair and regeneration (including hair).

💚 What Helps:
✨ Balance blood sugar & support hormones to reduce shedding.
✨ Prioritise protein — hair is literally built from it.
✨ Add omega-3s, leafy greens, & seeds for hormone + scalp health.
✨ Support gut health so your body absorbs nutrients properly.
✨ Reduce stress daily to protect hair follicles.
✨ Massage the scalp to boost blood flow & stimulate growth.

🌿 For deeper nourishment, I created the Goddess Japanese Head Spa Collection 💆‍♀️✨ — a trilogy of treatments designed to restore balance, stimulate growth, and create total relaxation:

1️⃣ Halo Water Therapy 💦 – A purifying scalp cleanse using flowing water therapy to deeply relax the mind while preparing the scalp and hair for treatment.

2️⃣ Steam Ritual 🌸 – Gentle, aromatic steam softens the scalp, opens pores, and boosts absorption of nutrient-rich masks.

3️⃣ Japanese Head Spa Massage ✨ – Includes a luxurious scalp massage to increase circulation and stimulate hair follicles, a hydrating scalp + hair mask, and soothing face, neck & shoulder massage to release tension.

🌙 Clients leave not only with nourished, healthier-feeling hair and scalp, but also with a sense of complete calm — mind, body, and soul aligned.

👉 Book your Goddess Japanese Head Spa Collection at The Holistic Garden and give your scalp (and your spirit) the ritual it deserves. Introductory Price ends soon

05/09/2025

Today's post from my Hormone & Histamine Harmony- support & solutions group. Join for more help and advice

🌸 Why do I feel worse around ovulation and before my period?
If your symptoms flare twice a month — once around ovulation and again right before your period — it’s not in your head. These are two of the most common times women feel the effects of hormone + histamine changes.

🔎 Mid-cycle: Around Ovulation (Day ~14)

At ovulation, estrogen peaks to trigger the release of an egg. While this is completely normal, high estrogen can also trigger the release of histamine.
For women who are sensitive, this can cause:

Migraines or headaches

Digestive changes (bloating, nausea, loose stools)

Ovulation pain or cramping

Anxiety or feeling on edge

Skin flare-ups (rashes, itching, acne)

🔎 Before Your Period (Luteal Phase, Day ~25–28)

After ovulation, progesterone should rise to balance estrogen and keep you calm. But if progesterone is too low (very common in stress, perimenopause, or hormone imbalance), estrogen dominates again.
This is when many women experience:

•PMS mood swings, irritability, anxiety

•Cravings and blood sugar dips

•Breast tenderness and bloating

•Trouble sleeping

•Heavier bleeding when your period arrives

✨ Why does it feel so intense?

Estrogen and histamine “feed each other.”

Estrogen raises histamine.

Histamine raises estrogen.
If your gut or liver isn’t clearing them properly, symptoms can build up and hit hardest during ovulation and pre-period.

🌿 Ways to Feel Better Naturally Around Ovulation & Before Your Period

✨ 1. Support Gut Health
Your gut is where excess estrogen and histamine are broken down. If it’s sluggish, symptoms get worse.

Aim for daily fibre (vegetables, oats, chia seeds, flaxseeds) to keep bowels moving.

Add probiotic-rich foods if tolerated (yoghurt, kefir, sauerkraut) or choose a suitable probiotic strain if histamine-sensitive.

Reduce foods that cause bloating, reflux, or IBS — intolerance testing can help here.

✨ 2. Eat with Hormone Balance in Mind

Prioritise protein at each meal (eggs, chicken, fish, lentils) to stabilise blood sugar.

Don’t cut out healthy fats — your body needs them to make hormones (avocado, olive oil, nuts, oily fish).

Focus on fresh foods and avoid high-histamine triggers near ovulation and your luteal phase (red wine, aged cheese, processed meats, leftovers).

✨ 3. Support Progesterone
Progesterone calms the nervous system and balances estrogen.

Magnesium (dark leafy greens, pumpkin seeds, or a supplement before bed).

Vitamin B6 (bananas, chickpeas, poultry).

Zinc (pumpkin seeds, seafood, beans).

✨ 4. Calm Stress & Cortisol
High cortisol lowers progesterone and ramps up histamine.

Daily relaxation: meditation, journaling, yoga, breathwork.

Prioritise sleep hygiene (bedtime routine, calming oils, no screens late at night).

Book a relaxing treatment — reflexology, reiki, or massage can help reset your nervous system.

✨ 5. Gentle Detox Support
Your liver clears both estrogen and histamine.

Stay hydrated with filtered water and herbal teas.

Add liver-friendly foods: cruciferous veggies (broccoli, kale, cauliflower), lemon water, turmeric, green tea.

Reduce alcohol, processed sugar, and ultra-processed foods.

✨ 6. Cycle Tracking & Self-Awareness

Note down symptoms across your cycle. You’ll start to see patterns and know when to reduce histamine foods, add extra rest, or boost nutrients.

Apps or old-fashioned journaling both work — the key is consistency.

✨ 7. Natural Therapies for Symptom Relief

Castor oil packs for cramps and bloating.

Reflexology to balance hormones and reduce PMS.

Reiki for calming stress and emotional overwhelm.

Magnesium baths or a hot water bottle to relax muscles.

💬 Which of these do you already do — and which would you like to try this cycle?

05/09/2025

😴 How Can I Sleep Better During Perimenopause?

Struggling with broken sleep, night sweats, or a racing mind that won’t switch off? You’re not alone. Sleep disruption is one of the biggest challenges women face in perimenopause.

Here’s why it happens 👇
🌸 Hormone changes – Falling estrogen and progesterone affect the body’s natural sleep–wake rhythm.
🔥 Night sweats & hot flushes – These temperature spikes can wake you multiple times a night.
💭 Racing thoughts – Anxiety and mood changes often intensify, making it harder to “switch off.”
⏰ Cortisol imbalance – Stress hormones can keep you wired at night, then leave you exhausted in the morning.

💚 Simple ways to support better sleep:
✨ Keep your room cool & dark – your body sleeps best at 16–18°C.
✨ Reduce caffeine & alcohol – both make hot flushes and night waking worse.
✨ Eat a balanced evening meal with protein – helps stabilise blood sugar overnight.
✨ Create a wind-down ritual – dim lighting, journaling, herbal tea, or calming stretches.
✨ Try magnesium or lavender – both calm the nervous system.
✨ Consistent bedtime – train your body into a natural sleep rhythm.

🌙 And if you’d like a deeper reset…

I created The Sleep Elixir treatment to help women in perimenopause drift into the best night’s sleep they’ve had in years.

💆‍♀️ It begins with a hot stone back massage, then moves into a deeply relaxing face & scalp massage using my luxury sleep balm. It’s finished with a soothing foot massage designed to release tension from head to toe.

✨ Clients come in their PJs so they can head straight home, climb into bed, and drift off surrounded by the calming scent of the oils. Many tell me they not only sleep through the night but even through their alarm, with their bedroom still smelling like a spa days later.

Pjs optional but highly recommended 👌

💚 If sleep has been elusive during perimenopause, this could be the reset your body and mind need.

👉 Book your Sleep Elixir session at The Holistic Garden and finally reclaim your rest. Bookable via booksy