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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)

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

03/08/2025

August is UK Wellness month

Summer energy brings a burst of outward energy with longer days for socialising, getting things done and travelling. However, it can eave us feeling drained and out of balance if we don’t incorporate some selfcare activities into our schedule. August invites us to rest and replenish.

So, what does wellness mean to you?
Is nourishing food, moving your body, peace of mind, strong boundaries, an aesthetic work and home environment or something else entirely?

I like to think of wellness as the ongoing process of making intentional choices that support your physical, mental, emotional, and spiritual wellbeing. Things to consider include:

Physical wellness
Nourish your body with whole foods, quality sleep, movement of any kind and restorative rest.
You'll feel energised and resilient to take on what matters most to you.

Mental wellness
Tend to your mindset, focus and learning. Mental rest is just as important as productivity.
You'll make better decisions, manage stress and stay open to new possibilities.

Emotional wellness
Understand, express and regulate your emotions instead of bottling them up.
You'll feel more balanced, calmer and connect better with others.

Spiritual wellness
Connect to something greater than yourself: nature; purpose; creativity; values; or a sense of inner calm.
You'll have a deeper sense of meaning and groundedness.

Social wellness
Surround yourself with people who allow you to be fully you and maintain healthy boundaries.
This will boost confidence, reduce stress and create a sense of belonging.

Environmental & lifestyle wellness
Shape your daily routines and physical spaces to support your wellness. What lighting, views, aesthetics, sounds, smells, textures and tastes energise and uplift or relax and calm you as required.

A balanced environment can regulate mood, increase focus or invoke calm and help make healthy habits sustainable.

This August start small. Check in with yourself. Choose one thing each week that helps you feel more whole, not more busy.

We’d love to know: What does wellness mean to you right now?

Share so we can inspire each other.

27/07/2025

Flowers, Wind, Moon and me: staying calm this season

Have you been enjoying the varied summer weather of sun, warmth, lite breezes and a sprinkling of rain?

Our Medical Herbalist. Julia Richards writes:
I've been appreciating walks in nature (because I’m only a fine weather walker) and savouring weekend evenings relaxing in the hot tub watching the sun go down and the moon and stars emerge with a lite breeze on my face. I’ve felt at ease this season, even though my work load is still full.

Reflecting on why I feel this way, I came across the Japanese concept of Kachō Fūgetsu which means to discover yourself when experiencing nature. Literally, it translates to ‘Flower, Bird, Wind, Moon.’ It’s about pausing, noticing and resetting to find yourself and our contentment in nature.

This summer consider embracing the concept by going for regular walks, lying under the moon and stars, sitting by an open a window, reading or journaling in the garden. Then take the time to notice:

Flower (Ka 花)
What’s growing in the garden, hedgerows, meadows or between cracks in the pavement. Reflect on how they remind us of the fleeting beauty of the present moment, growth and resilience.

Bird Chō (鳥)
Sit in your garden or park and bird watch and listen. Let birds in flight remind you to zoom out from your stress and take a broader view. Let birdsong inspire you to do something joyful.

Wind (Chō 鳥 / Fū 風)
Notice the sensation on your skin. Let it blow your worries away. Breathe deeply. Think about what you want to let go of and visualise the breeze carrying it away.

Moon (Getsu 月)
Watch the moonrise one night. Relish in the stillness of a moonlit night.

How will you embrace Kachō Fūgetsu this summer ? We’d love you to share in the comments.

20/07/2025

Feel good prescription: one joyful dance session, taken as needed.

Over the last few months our Medical Herbalist, Julia Richards has found herself at a string of events where dancing has taken centre stage – a wedding and numerous birthday celebrations. Each time, she's left feeling energised, brighter and more connected to friends and family.
It’s been fun AND a wellbeing boost as confirmed by recent studies at the Universities of Edinburgh and Sydney:

Physically
It’s resourceful way to incorporate movement into your day. It gets your heart pumping, muscles stretching and strengthening and improves coordination and balance – all beneficial for aging well. Plus, you may find it more fun than going to the gym!

Mentally
Dancing pulls you out of your head and into the music. It clears your mind, boosts your focus, and gets you fully in the moment.

Emotionally
Dancing moves the emotion through you. Whether you're shaking off stress or celebrating something big, it's a great way to shift your mood and release the happy feel good chemicals - dopamine, oxytocin, serotonin and endorphins.

Socially
Dancing with friends sparks joy, laughter and fond memories.

You don’t need to go to an event to enjoy the benefits. Put on your favourite song or playlist and dance whilst doing housework, waiting for the kettle to boil or toast to pop, out in your garden or with friends in the park. Move however you like and feel the shift in your energy and mood.

When was the last time you danced just for the joy of it?

We’d love hear in the comments what you’re dancing to and the benefits it brings you.

13/07/2025

Tossing, turning
Arms and legs at every angle
Sheets in a tangle
Covers kicked, pillows flipped, water sipped
Yet still awake with patience clipped
Waking up tired, groggy and with energy zipped

Does this sound familiar in the recent bout of hot weather?
If you are struggling to get a good night’s sleep because your bedroom is too hot then here’s a few herbal teas to COOL you down and promote SLEEP. Sip at room temperature or with ice one -two hours before bed.

Limeflower – eases stress, anxiety and helps promote sleep especially if you suffer night sweats or nightmares.

Passionflower – sedative and effective if you can’t switch off your mind.

Lemon verbena – sedative and beneficial for low mood.

Lemon balm – eases stress especially if it affects your digestive system.

Rose – calming and supportive for heart felt emotional issues.

Chamomile – calming and eases digestive and hayfever / summer cold congestion.

Lavender - helpful when anxiety is affecting sleep or causing headaches.

TIP – you can also combine two or more herbs together. I love Limeflower, Passionflower and Lemon Balm together.

Others to try in the DAY to help cool and refresh you include:
Peppermint and Fennel - cooling and helpful for digestive issues.

Hibiscus – cooling and beneficial for cardiovascular issues.

Always check with a health professional before taking herbs as they may interact with your current medication or medical condition.

We’d love hear in the comments which cooling teas you enjoy and what your unique blend is.

06/07/2025

Feeling the Summer Buzz or the Burnout? Try a calming cup of Passionflower tea.

With lighter, longer days, summer can be uplifting, giving us more energy and motivation for activity and socialising. However, the downside it that it can also leave us feeling worn out if we don't intentionally take time to pause and reset.

That’s exactly what we explored at our Increase Calm workshop last Thursday at Ilkley Manor House. Participants sipped soothing herbal teas including Passionflower (Passiflora incarnata) while learning simple, research-backed techniques like breathwork and acupoints to help shift from chaos to calm.

Curious about Passionflower?

This beautiful climbing plant helps:
Relieve stress and anxiety
Calm a racing mind
Support deeper, more restful sleep
Ease restlessness and irritability
Gently support your nervous system without grogginess.

A cup of Passionflower tea instantly helps to calm the mind and ease mental tension and could become part of your selfcare ritual for winding down.

Read more about the calming powers of Passionflower in my latest blog: https://www.enhanceone.com/single-post/herbal-spotlight-passionflower-passiflora-incarnata

29/06/2025

Selfcare Sunday: visit beautiful gardens and dine on seasonal freshly made food.

Ilkley Complementary Therapies

21/09/2025

14/09/2025

07/09/2025

31/08/2025

24/08/2025

10/08/2025

03/08/2025

27/07/2025

20/07/2025

13/07/2025

06/07/2025

29/06/2025

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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