Get Outside!

Spend as much time as possible outdoors – not only is sunshine essential for vitamin D production but it helps to regulate our circadian rhythm and encourage healthy sleep. While it’s still light, walk the dog or go for a jog before breakfast, roll up your sleeves and eat lunch outside or enjoy an evening stroll before dinner.

Choose Meals Wisely

Make a habit of including a food source at every meal – try eggs for breakfast, tuna for lunch and salmon for dinner. There are plenty of foods that are natural sources of Vitamin D. 

1. Wild salmon – one fillet can contain up to 1000 IU (more than double our daily dose), although farmed salmon contains around half that.
2. Dairy – cow’s milk is often fortified with vitamin D, it’s also found in butter, yoghurt and cheese, especially ricotta. Some alternative milks such as soya and nut milks are now also fortified.
3. Eggs – you would need to eat 20 per day(!) to achieve required levels but with a wide range of other benefits make a healthy addition to any diet.
4. Tuna – 1 tin contains around half your daily vitamin D requirement, tinned sardines, mackerel and herring are also good sources.
5. Meat – pork, lamb and offal contain the highest levels.
6. Mushrooms – are the only plant source of vitamin D, they absorb sunlight much as we do. Choose wild or those grown outdoors and keep in direct sunlight to increase vitamin D content.
7. Fortified cereals – many cereals are fortified with vitamin D particularly those for children, but it’s important to be mindful of added sugars.

Supplement

Take a vitamin D3 supplement from October to March or try fortified drinks such as Get More Vitamin D which provides your recommended daily allowance of 400 IU.

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Weeds may irritate gardeners, but many plants growing wild up and down the British Isles are packed with superfood levels of goodness. We chatted to Roy Lamb, a pharmacist and co-founder of UK-based Nasslor Health-drinks. Here are a few weeds that Roy says deserve to be on a plate rather than in a compost bin.

NETTLE (Urtica dioica)

Exposed skin hates it, but the stinging nettle is incredible. Nettles contain essential amino acid levels comparable to chicken. Nettles also contain similar amounts of Omega-3 that you’ll find in spinach. And 100% of your recommended daily intake (RDI) of Vitamin A, up to 50% of Calcium, 20% of Fibre and up to 12% of Iron can be provided by nettles.

How to use it

There is a little work to do before letting a nettle pass your lips. To render the sting harmless, drop the nettles in a pot of boiling salted water for a few minutes, or they can be dried using a dehydrator, or they can be soaked in water for a few days. After this they can be converted into nettle pesto or soup, or as an infusion in tea. If that seems like too much effort, pick up a can of Emunity, a new healthy soft drink that harnesses the healing and immunity-boosting effects of nettle.

SHEEP SORREL (Rumex Acetosella)

This perennial small flowering plant is commonly found growing in back gardens is a good source of vitamins C and E, so sheep sorrel can contribute to a healthy immune system and glowing skin. It is also a very good source of antioxidants. 

How to use it

Sheep sorrel is best harvested in summer or early autumn, and it has a tart, almost lemony flavour. Add it to salads or add it to a stir fry.

Caution: due to its high levels of potassium oxalate, it should only be eaten in small amounts.

COMMON PURSLANE (Portulaca Oleracea)

Common purslane has succulent leaves that are an excellent source of nutrients and antioxidants. It is incredibly rich in potassium (494mg/100g), magnesium (68mg/100g) and calcium (6mg/100g) and it contains four different types of omega-3 fatty acid, useful for controlling cholesterol. Common purslane has some of the highest amounts of alpha-linolenic acid (ALA) and gamma-linolenic acid (LNA) of any green leafy vegetable (8).

How to use it

After washing thoroughly, the leaves of purslane can be eaten raw in a salad, or you can blend it with basil and pine nuts for a healthy pesto.

DANDELION (Taraxacum officinale L.)

As common as the nettle, but kinder to your bare bits, the dandelion is an important nectar source for many pollinators in early spring, and for you and I, recent research has shown that dandelion can reduce cholesterol, blood glucose levels , and inflammation. As a mild diuretic, it can also help if you are suffering from a UTI (urinary tract infection) or thrush.

How to use it

All of the dandelion plant can be used in various recipes, from petal-infused wine or honey to simply eating dandelion roots whole, just like carrots or parsnips.

BROADLEAF PLANTAIN (Plantago Major)

Nope, not the green banana relative used in African and East Asian cuisine. This leafy weed is often found by a roadside, and Broadleaf plantain has been associated with health benefits for centuries, with recent studies backing up beliefs that it is useful for enhancing the immune system, reducing the size of tumours, and protecting the gut. It is also an anti-inflammatory, anti-infective, antibiotic, antifungal, antiviral and antioxidant, and it is also high in calcium and vitamins A, C, and K. It can also be used to heal the skin when applied locally.

How to use it

Both leaves and the seeds of the broadleaf plantain can be eaten raw or cooked in stew or simply baked on their own.

LAMBSQUARTERS (Chenopodium album)

Also known as White Goosefoot, this is a fast-growing plant commonly found in gardens and the countryside, and raw, it has the highest amount of folate (97.5 ?g/100 g) of any commonly found weed. It is also rich in carotenoids (commonly associated with carrots) which can be converted into vitamin A, which is essential for growth, immune system function, and eye health. Lambsquarters also contains over 10% of your RDI of iron and magnesium, as well as both vitamins B6 (when steamed) and K.

How to use it

It should be washed thoroughly to get rid of the white powdery bloom and other debris, but after that, Lambsquarters can then be eaten raw in salads. However, steam or sauté and you’ll unlock more vitamin goodness. Any recipe that includes spinach, can include Lambsquarters instead. It is also yummy roasted on its own with some fresh garlic.

• Roy Lamb is a pharmacist and co-founder of UK-based Nasslor Health-drinks Ltd., makers of Emunity.

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By decoding the hidden energies and psychological patterns within physical spaces, Katie creates environments that actively promote personal growth, harmony, and wellbeing. She shares with Belle how she helps clients unlock stress-free turnkey living, heal deep-rooted spatial blocks, and transform their houses into true sanctuaries.

You made a fascinating career pivot from studying linguistics at Cambridge to designing high-end, award-winning residential spaces. How do you think your unique background in the structure of language helps you decode what your premium clients truly want from their homes?

Having a deep understanding of communication and language helps me immensely in understanding people. Ultimately, interior design is about translating what clients truly desire — and what is most optimal for their lifestyle and wellbeing — into reality through the architecture of design. It’s about putting the elements together into a cohesive canvas that appeals to a specific individual. It’s truly unique and bespoke to each client.

You’ve shared that your love for creating worlds began in childhood, spending hours curating layouts for your dollhouse and Lego sets. Looking back, can you pinpoint the exact moment you realised this wasn’t just a playful hobby, but your true life’s calling?

It wasn’t until later in life, when the frustration of an academic career and teaching kicked in, that I realised my true passion — something I never, ever got tired of — was improving spaces. This was when I was already enrolled in a PhD course in Criminal Law, trying to pursue a career in Forensic Phonetics, one of the fields within linguistics.

From prestigious London studios like 1508 London to running your own multi-award-winning practice, you have mastered the art of luxury design. What is the biggest secret to delivering a completely stress-free, turnkey experience for clients who expect absolute perfection?
I don’t think there’s a secret to that — but if I had to pick one thing without which it’s virtually impossible to deliver a stress-free turnkey experience, it’s passion. Passion is the strongest driving force behind delivering absolute perfection; nothing else has the same power. It’s what keeps you pushing through challenges. Of course, having systems and being super well organised are also key ingredients, but passion is the number one thing.

While many know you as a designer, you are also celebrated as a house whisperer, offering what you call psychotherapy for a space. For our readers who are unfamiliar with the term, how would you define this holistic approach and how it differs from traditional interior design?

House whispering is a more energetic approach to understanding how spaces interact with the people living in them, rooted in Feng Shui. It’s all about understanding how a space mirrors the inside of a human psyche and manifests itself physically in the inhabited environment. For example, why would someone face the same plumbing issue whichever house they move into? If you see a pattern, your house is calling you to heal something within you. Nothing is ever random, and our homes show us that so we can look at it, heal it, and move on.

Your journey into house whispering was deeply influenced by your training with the renowned architect and Feng Shui maestro, Christian Kyriacou. What was the most profound lesson he taught you about reading the invisible energy and history of a physical building?

The history of a building is the foundation of why certain patterns manifest themselves in a space; it helps us understand why certain things might be taking place — it’s always something calling for healing, if healing hasn’t happened yet. The most profound lesson I learnt during my house whispering training is not to try to remove it or treat it as a problem, but to approach it from the point of view of: what is this trying to show the person living in this space? What needs to be healed? Is this person ready for that?

When you first began incorporating energy flow and psychological insight into your projects, was there a specific breakthrough room or client that proved to you just how powerful this technique could be?

Yes — it happened towards the end of my training. I was already working with clients who had struggled to obtain planning permission for relatively minor alteration works. I offered to do a house whispering session, during which we discovered there were still old furniture and a hidden object in the house that belonged to the previous owner. She was physically gone as a person, but her energy was still hindering progress on the house. During the session, I was guided to that object, and we removed it alongside the other pieces of furniture. Within two weeks, the planning permission was granted.

How do you blend the highly practical demands of a luxury renovation with the mystical elements of house whispering without compromising on either?

I only do as much as the clients allow and are ready for — I never force anything. I incorporate Feng Shui elements into each design naturally. Only when clients specifically ask for my help with house whispering do I step in.

Many of us live in houses that look picture-perfect on paper, yet they never quite feel right or comforting to live in. What are the subtle physical or emotional warning signs that tell a homeowner their living environment is actively working against them?

Recurring patterns are always the sign — arguments out of the blue, disturbed sleep, the same picture falling down, a feeling of nervousness, not being able to properly relax or rest, money troubles. The sky’s the limit.

For the Belle About Town reader looking at their own space, how can they know if they simply need a traditional cosmetic redesign, or if they are the perfect candidate for a deep house whispering transformation?

As above — if they face any recurring issues, or something has happened out of the blue that feels a little more than ordinary, they’re definitely a candidate for a house whispering transformation. Or if they really want to super-optimise their space for wellbeing and have a home that always works in their favour, then a deeper look at everything might be a better option than just a traditional cosmetic redesign.

You treat the home as an extension of the soul, using design to unlock creative blocks, fix sleep issues, and even mend relationships. When a space finally aligns with its owners authentic self, what kind of tangible shifts do you see happen in their daily life?

Life should be harmonious — every area of life should flow easily and effortlessly. That is really the goal, and that is actually the norm; anything outside of that is not. So when everything is optimised, you can start seeing changes in literally every area of your life. Wherever there were any minor or major challenges, they would simply disappear.

Between running your successful studio and launching your educational platform, Interior Design Deconstructed, you are incredibly passionate about mentoring. What is the ultimate legacy you hope to leave behind for the next generation of designers who wants to bring more soul and harmony into the industry?

I would like to train designers at a deeper level — impart my knowledge and confidence so they run beautiful, profitable businesses where their expertise is highly valued, and where they deliver the most incredible results to their clients. So we have more happy people living their best lives.

The post From Cambridge Linguistics to Luxury Decor: Katie Malik on Energy & Design appeared first on .

Before we know it, the summer break will be over and lazy mornings will be replaced with alarm clocks, book bags and school runs.

For those with kids heading back to school, or starting for the first time, new apprehensions might be circling: Will I make friends? Will I keep up? Where are the toilets?!

Yet for many parents, the back to school season can prove even more demanding and hectic. According to a survey of 1000 parents, eight in ten admitted to experiencing back-to-school stress, with nearly half (47%) confessing that it’s even more stressful than the school holidays. 

The contrast in routine and general pace of life can be stark, but with a little forward planning, the return to a school and work routine can be something to be eased into feeling calm, relaxed and renewed.

If you have a child starting school for the first time, all the advice points towards support and reassurance. Gentle introductions into school life – take them shopping to buy their new uniform, talk about when you were at school, and invest in a few tools to get them up to speed so the demands of the classroom aren’t too overwhelming.

Make sure they can dress themselves to a reasonable level, and discuss how the first few weeks might pan out.

Another great tool is a new app called Poio – a phonics teacher disguised as a cute little game in which ‘Readlings’ munch away at letters, gobbling up enough words to create a story bit by bit.

Belle tested out the app – which costs just £18 for unlimited use – for two months, and we were impressed with the levels of development shown by our tiny testers. By learning through play, and repetition of sounds, we noticed a genuine climb in reading ability. The app is fun, and it draws kids in as they complete challenge after challenge to complete a story, but it’s clearly been designed by experts to educate and train.

We’ve also consulted Neil Shah, founder of The Stress Management Society, who has teamed up with RESCUE® to give us some top tips for a smooth return and staying on top of those busy school days.

The Final Countdown to School Start
The final weeks are a good time to gradually reintroduce routines like going to bed and getting up a little earlier. Getting everyone used to the change will make those early starts and structured days less of a reality shock after a long summer break.

Get Enough Sleep            
Sleep is essential for the body to function properly and children need more sleep than most people realise. The National Sleep Foundation recommends school aged children get an average of 9-11 hours a night . You can support your children with their sleep by starting to wind things down in your home 30 minutes before bedtime. This way you will help your children get enough sleep and arrive at school refreshed and ready to learn.

Plan Ahead For the Week
The key to decreasing fraught situations lies in careful planning. Managing children, drop offs, school bags, packed lunches, pick ups, after school activities and meal preparation is a carefully planned routine. The key therefore is to make sure you are organized at the beginning of the week. Create a visual schedule and keep it on a white board so the whole family is informed about the plans for the week.

Establish a routine
Set a breakfast and morning routine that works for everyone. It may mean setting out plates and planning breakfast the night before or it may mean getting up a few minutes earlier to help ease morning stress. Try to make mornings calm and be enthusiastic about what’s planned for the day. Your children will need lots of energy for the school day so make sure you all have time to enjoy a nutritious breakfast together. 

Book in unscheduled time 
Be careful not to fall into the trap of over-scheduling. Children’s schedules can be really busy with extra-curricular activities like swimming, dancing classes and music lessons (as well as homework!), but it is important to also ensure that children have some downtime, playtime and family time.  

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Having had a few days of heatwave in July, August has been somewhat a damp squib when it comes to the weather, but those fine folk in their weather stations assure us we’re in for a sunny latter half of the month, so Belle About Town is firing up the barbie and sending out some last minute invites for a summer ding dong. Here’s what’s on our ultimate barbecue checklist before bringing out the Pimm’s…

The low (and slow) down about the beastly BBQ

We spoke to Miss Piggy, a States-style barbecue team who offered us with some tips for hosting the perfect summer party:

Vent up!

BBQs need two things (aside from great food on them): A lid and plenty of ventilation (one top and bottom). These elements will help you control the temperature and avoid the traditional crispy exterior vs the ‘delightful’ surprise of a rare inside.

Simplicity is key

By keeping it simple, you’re allowing more time to enjoy the company of family and friends. Most good butchers can provide a wide range of meats for the BBQ which are cut to size and even pre marinated for you.

Bigger is better

Try larger cuts like a pork butt (upper half of the shoulder) to make pulled pork. One pork butt can easily feed 20 people with sides and involves very little work.

Quality vs quantity

Pick a few quality mains and a few sides (like BBQ beans  which can be cooked in a large pot and provide many portions). Don’t be ashamed to shop buy a few prepped sides too. When it’s in the dish, nobody will know if it’s your mum’s coleslaw or Tesco’s!

Plan, plan and plan a little more

Have a plan and make life easy. You can cook your pulled pork ahead of time and safely reheat on the day, allowing you to use the grill space for something like ribs, chicken wings or a beer can chicken. None of your guests will ever want burgers and burnt sausages again!

SETTING THE SCENE

So that’s the food taken care of – but what about the Pinterest worthy setting? Events Specialist Meera Shah rounds up her failsafe rules:

Be a theme queen

Never underestimate the power of a good theme – it works through the event and makes everything appear a little more ‘together’. It will allow for a clearer decision around choosing your food,

drinks and soft furnishings and by choosing decor that’s fun (like fairy lights and candles) will allow you’re your BBQ  to last long in to the evening.

More mood music

People sometimes misjudge an atmosphere and will choose a lively, bass heavy playlist. What I’ve found with clients though, is that it’s nice to start with soft, easy background music which won’t drown out or distract from conversation. Definitely keep that party playlist up your sleeve though for as the night progresses!

Hydration, hydration, hydration

Don’t be responsible for those post – party hangovers. Keep tactical jugs of ice water with lemon or cucumber interspersed throughout your venue for guests to grab at any given moment

 Introduce the ice-breakers

Party games are so much fun and are always great icebreakers for people who are a little shy. Anything ‘giant’ works – Jenga, Connect Four and if you’re looking for something a little rowdier- beer / prosecco pong!

• For more tips on a truly top barbecue, check out our guide to serving up a Michelin starred barbie right here

The post Belle’s Summer Barbecue Checklist appeared first on .

Positioned on the banks of the Thames along from Westminster Bridge, just behind the London Eye, the sprawling venue features outdoor garden spaces alongside covered indoor areas. Whether you are after for afternoon drinks, late-night dancing, or weekend brunching, Between the Bridges has it all.

What’s on at Between the Bridges?

From Taylor Swift marathons and indie anthems to country line dancing and drag brunches, the upcoming event schedule is packed with a variety of events:

• August 14th | Swiftageddon
  • Taylor-themed club night — Non-stop Swiftie anthems, deep cuts, and fan-favorite tracks throughout the evening.
• August 15th (AM) | Prosecco Supernova Brunch feat. Tim Burgess DJ Set
  • Prosecco brunch session featuring a DJ set from Charlatans frontman Tim Burgess.
• August 31st | Hits Different Summer Party
  • New Wave Pop Bangers — Bank Holiday weekend pop party playing modern and classic pop hits.
• September 5th | Indie Discotheque Summer Party
  • A night dedicated to indie anthems spanning Britpop to modern festival tracks.
• September 11th | Swiftogeddon: 20 Years of Taylor Special
  • A special edition event celebrating two decades of Taylor Swift’s discography.
• September 12th | Rhinestone Fest ‘26
  • Live country music, country karaoke, guided line-dancing classes, and themed entertainment.
• September 18th | The Brightside Killers & Kings Off Leon
  • Tribute night featuring 2000s indie cover acts accompanied by an indie disco.
• September 25th | Oktoberfest Launch feat. Old Dirty Brasstards
  • The month-long Oktoberfest celebrations open with brass cover band Old Dirty Brasstards.
• September 26th | Drag Brunch feat. Kyran Thrax & A’Whora
  • Saturday brunch featuring performances from RuPaul’s Drag Race UK stars.

In addition to ticketed events, Between the Bridges hosts eight independent street food traders alongside bars serving craft beer, spritzes, and seasonal cocktails.

• Any questions? Click here for BtB’s FAQs

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Scent is the only one of our senses that stimulates the limbic system and also one of the biggest triggers of memory, so we have learned to never discount the power of essential oils and scent for mental health support.  Signalling the limbic system (which is the part of your brain that controls emotional stimuli), is how we get those effects that we talk about often – relaxation from lavender, uplifting from frankincense, and alertness from rosemary.  The relationship between a scent and emotion is a beautiful thing as it lets you hold onto memories in your life and is wonderful to support mental health. As a self care ritual, scents can bring back calmness, relaxation and feelings of positivity and emotional stability- many things that are needed in our lives today. 

How Can Essential Oils Help with Anxiety? 

Belle About Town spoke to Emilie de Block, founder of Bio Scents and aromatherapy expert. Here’s what she told us…

All essential oils have an emotional component so can be used to help support all symptoms of mental health and ground the body and mind. Some oils are more specifically considered as neurotonic (strengthening and toning the nerves and nervous system), calmative or balancing. Many grounding oils come from trees, barks and resins as they are grounded through their root structure into the earth. But it’s important to remember that stress and anxiety can allow us to become ungrounded so you should look for essential oils that help with these conditions. Some oils are also very pungent so blending them, to make them more palatable to our sense of smell, is essential. Smells can evoke powerful responses in our limbic systems in the brain (where we process emotion) so it is really important to work with smells you like and remind you of positive times. Here are our recommendations based on specific feelings.  Always perform a patch test by applying 1-2 drops onto the skin such as the forearm before use.

1. CLARY SAGE (Mental Fatigue): 

Clary Sage is a neurotonic so should be considered for mental fatigue. It’s scent provides a mental-emotional uplift. Used for anxiety & stress relief, clarity sage can elicit feelings of relaxation and reduce negative thinking, stress and anxiety and help aid blood pressure reduction. As the most potent anti-stress effective scent available it has been used for thousands of years in aromatherapy. Clary Sage also contains an ester called linalyl acetate which is renowned for its ability to balance hormones so it can help naturally centre and balance you.

2. PATCHOULI (Negative Thought Cleanser): 

When we feel disconnected from our body because of judgement, body shame or tension, Patchouli can help bring us back to appreciate our physicality and promote a healthy and positive body image. This rich, smoky scent from Sri Lanka has also been used for years in Ayurveda to relieve anxiety, stress & depression. 

3. FRANKINCENSE (Mood Enhancing): 

Extracted from resin, Frankincense essential oil It has also been used for thousands of years as a natural respiratory relief to help colds, coughs and symptoms of asthma. Frankincense has the capacity to relax the diaphragm, enabling deeper breathing, therefore having a deeply calming effect on your body. It’s beautifully scented, extremely healing and is highly beneficial for countless stress-related conditions and is widely used in aromatherapy. 

4. CEDARWOOD (Anxiety & Stress Relief): 

Grounding & Relaxing this sweet, woody scent is filled with anti-inflammatory and antimicrobial properties which help calm the skin, alleviate anxiety and stress. Similar to lavender, cedarwood is a natural sedative and great for detoxifying and clearing negative emotions. When inhaled cedarwood triggers the release of serotonin in the brain which converts to melatonin. It is also known to have a soothing effect on your mood and can be used for anxiety, bringing a sense of calm to the body and mind whilst supporting emotional balance.  

5. CINNAMON LEAF (Sleep Enhancer): 

Uplifting & Relaxing this warming scent is a natural sedative for insomnia and fatigue, whilst working as pain relief for menstrual cramps when applied to the lower abdomen (diluted). Cinnamon can also help uplift your spirit after a long day promoting natural positivity. Caution Cinnamon is a hot oil. 

6. EUCALYPTUS (Energising & Respiratory Relief): Eucalyptus can help enhance breathing by promoting the uptake of oxygen by the red blood cells. This is a wonderful natural solution to consider inhaling  if you suffer from shallow breathing and panic attacks. This empowering oil is also great for mental fatigue as it helps boost blood flow to the brain.

7. YLANG YLANG (Anxiety & Stress Relief): 

When you are feeling stressed, your adrenal glands create a hormone called cortisol and release it into your bloodstream. It’s this Cortisol in your bloodstream that increases your heart rate and increases your blood pressure. Studies have shown that Ylang Ylang lowers the levels of cortisol, naturally lowering your blood pressure and heart rate back down. It is also a natural soothing antidepressant which has been widely used by experts to alleviate depression, panic attacks, anxiety and chronic stress.

8. GERANIUM (Emotional Imbalance): 

Thanks to its qualities as an astringent and all-round healer, Geranium has powerful effects when it comes to balancing hormones and mood swings and adding a few drops to your bath at night will help lift your mood and leave you feeling re-balanced. This sweet & floral scent is also used to reduce stress, promote relaxation and alleviates feelings of anxiety and depression, and as a natural alternative for Premenstrual & Menopausal symptoms.

9. LAVENDER (Sleep Support): 

The relaxing experience of lavender fragrance led to its deliberate, therapeutic use in aromatherapy to relieve mild anxiety when experts started using the scent. Lavender has been also used internally for mood imbalances such as anxiety, insomnia, and gastrointestinal distress, including “nervous stomach”. It’s also a grend oil to blend with other scents, we love blending it with Cedarwood for a great night’s sleep and to ground us after a long day at work. 

10. CLOVE (Mind & Body Energiser): 

This invigorating spicy scent is great for the mind and memory, working as a natural energiser for the body. When used topically (diluted) its antibacterial, antifungal and antiseptic properties also help soothe the skin. 

11. BERGAMOT FCF (Negative Thought Cleanser):  

Negative thoughts and anxiety are conditions that can keep us ungrounded and feeling disconnected. Bergamot is a powerful cleanser creating movement in our energy system, and releasing pent-up feelings. Our organic bergamot oil (FCF) is obtained from Bergamot grown in Italy. This Bergamot comes from the last harvest and has been grown, processed and bottled in Europe. “Bergamot” is named after the Italian town of Bergamo, where Bergamot was first sold. FCF means that the oil is free of bergapten and furocoumarin, so that the oil does not evoke photosynthetic reactions.

12. LEMON (Mind & Body Energiser): 

Known as “Liquid Sunshine” due to its vibrant yellow colour, refreshing scent, purifying properties and the burst of energy that lemon oil provides. When diffused and inhaled it can have invigorating and energising effects that have been shown to improve concentration and alertness and reduce feelings of sluggishness which is often caused by an overworked liver. NB: Lemon oil is phototoxic, therefore do not use undiluted on the skin or on the skin before it is exposed to the sun.

What is the best way to use Essential Oils for self care? Inhalation! By inhaling the essential oils, their vapours go through the olfactory nerve and get to the limbic system the quickest, which is where they have the desired effects. But if you want to take your time and make it into a ritual, you can also add a few drops to a hot bath (we recommend 3 drops), or meditate at home with dimmed lights or candle light and essential oils in an oil burner or diffuser. Here are a few other rituals for inspiration! 

• Detox Baths for Anxiety & Soothing the Mind: We all know the restorative power of a good bath, but an essential oil detox bath is the way to get your emotions and health back on track. From balancing hormones to calming a busy mind, easing anxiety and improving sleeping problems, it’s a fantastic way to troubleshoot your individual concerns according to the scents you use. Simply add a few drops to your Epsom or Himalayan Bath Salts before adding them to the water. We love Sweet Orange and Lemongrass to improve sluggishness and increase your energy levels, but it’s all about finding what works for you based on your needs – Geranium, Lavender, Eucalyptus – the choice is yours! 
• Empowering Morning Ritual to Cleanse & Heal Negative Emotions: One of our favourite mood-boosting rituals is to use a Cedarwood and Ylang Ylang facial mist that not only works to cleanse any negative emotions but leaves you feeling empowered, energised and ready for the day ahead thanks to it’s essential oil benefits. All essential oils have an emotional component so are amazing selfcare support rituals which can help ground the body and mind. The smell of essential oils evoke powerful responses in our limbic systems in the brain (the part of your brain that controls emotional stimuli) because they stimulate the olfactory nerve; the short nerve between your nose and brain, which is how we access those effects that we talk about often; relaxation from lavender, a lift from frankincense and alertness from rosemary. Scent is also the only one of our senses that stimulates the limbic system and it’s also one of the biggest triggers of memory. The relationship between a scent and emotion is a beautiful thing as it lets you hold onto memories in your life. As a self care ritual, scents can bring back instant happiness, which is so empowering in life. 

Our emotionally cleansing facial mist includes a blend of Cedarwood; a natural remedy for detoxifying and clearing negative emotions, when inhaled it also has a soothing effect on your mood, whilst working to support your emotional balance, and a hint of Ylang Ylang which is known to bring calmness to the mind and body. It is 100% natural and doesn’t include any alcohol (which dries out skin) or toxins to ensure you know exactly what you are applying to your skin and inhaling in your body. 

• In a 100ml glass bottle with a spritzer lid ad 10 drops pure cedarwood essential oil with 5 drops of pure ylang ylang essential oil 
  • Add 10ml jojoba oil to dilute the essential oils – if you don’t have jojoba oil you can use any carrier oil of choice 
  • Fill your bottle up with distilled water and shake well before using
  • Close your eyes and mouth, and spritz your whole face inhaling deeply

• For hot Summer nights:  Peppermint oil is known to have a cooling effect on the body so is a great remedy for hot summer nights. We like to recommend DIY face oil made from 40-60 drops (you get approx. 20 drops per ml when using our oils) of pure Peppermint Essential Oil per 100ml carrier oil (any oil like almond oil or coconut oil works). You can dab this on your cheeks and neck when you wake up from a hot flash to help you cool down naturally and quickly. But note – it is essential that if you are using pure oils that you mix them with a carrier oil, using 100% pure essential oils like ours at Bio-Scents directly on your skin can cause irritation! 

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If you’re trying to live a more mindful life, the garden is your best friend in the summer months. Getting out in the fresh air can boost your energy levels, improve the quality of your sleep, and help reduce stress and depression according to Live Strong, making it the perfect cure for the daily grind.

And if you transform your outdoor space into a Zen den, you’ll be able to leave the hustle and bustle of everyday life behind and enjoy the calming effects of nature whenever the sun is shining. It’ll also look stunning in winter when it’s covered in frost, especially if you fill it with delicate evergreens.

So, with dreams of transforming our gardens and lives into calmer realities, Belle About Town consulted Nicky Roeber, the Online Horticultural Expert from Wyevale Garden Centres, to garner his top tips for transforming our outdoor space into a Zen retreat. Here’s what Nicky told us:

In this article, I will show you how Japanese gardening principles can help you create an outdoor retreat that helps you find a peaceful state right in your own home.

Less is more

In stark contrast to traditional British gardens, a Zen garden fully embraces “less is more”. If you want to transform your outdoor space into a calming retreat, it’s crucial you use this as your guiding principle.

When most people think “Japanese garden”, they picture meticulously raked sand, carefully stacked pebbles, and a scattering of ornaments and delicate flowers. However, you don’t have to replace your lawn with a Japanese rock garden to get the Zen effect in your own space. Instead, simply remember that less is more.

Start with the basics

The first place to start when transforming your garden into a peaceful haven is getting rid of all the rubbish that’s sure to have accumulated in your space over the years. As soon as you’ve decluttered things are sure to be looking a lot more calming.

Next, it’s time to make the most of what you’ve got. Clean your patio or decking and any outdoor furniture and containers in your garden to get them looking their best. Trim back overgrown plants, and pull up any weeds you can find along the way.

Think about size

After you’ve decluttered and cleaned your whole garden, it’s already going to be a lot more peaceful and conducive to mindfulness. Once you’ve done this, you need to think about how much of your outdoor space you want to dedicate to your Zen garden.

Fully embracing Japanese gardening and transforming your whole outdoor space or just creating a peaceful Zen corner can both work just as well. However, it’s important that you decide early one which one you’re going to go for.

If you’ve never designed a Zen garden before, it’s a good idea to start small. Once you’ve got a feel for the style, you can think about expanding it to your whole garden. If you’ve only got a yard to play with, don’t be deterred: Zen-inspired design is perfect for small spaces and urban gardens, as it can produce stunning results all year round and requires almost no upkeep.

Choose the right plants

Once you’ve cleaned and decluttered your garden and decided how much space you’re going to dedicate to your Zen den, it’s time to start thinking about plants.

If you’re looking to create a traditional Japanese look, you should stick to delicate and elegant plants like bamboos, ferns, and conifers. Avoid bright colours, focussing on shape, texture, and placement instead — for inspiration, check out the Zen plants collection on Pinterest.

Once you’ve chosen your favourite plants, it’s time to think about how to assemble them. Arranging them in plain containers on a patio or decking can make for a simple and elegant statement that’s in-keeping with the Zen principle of less is more. If you want to go for something a bit more ambitious, clear the space for a sand garden, which you can rake the recreate the look of flowing water like the Japanese monks who invented Zen gardening.

So, there you have it: everything you need to know to create your very own Zen garden. This is the perfect way to embrace Japanese culture in your home and create a mindful retreat you can always escape to, no matter how hectic life gets.

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Ruth Daniel, CEO of the global arts charity In Place of War, believes creativity is far more than a hobby reserved for artists – it’s an essential part of being human. Having spent years working alongside musicians, artists and changemakers in communities affected by conflict, poverty and climate change, she’s seen first-hand how creativity can build resilience, strengthen communities and even save lives. Whether it’s singing in a choir, cooking a new recipe, writing a journal or tending the garden, Ruth says embracing our creative side can help us feel happier, healthier and more connected.

Here, she explains why creativity deserves a place alongside mindfulness and exercise as one of the most valuable acts of self-care.

Why do you think creativity has become the forgotten form of self-care?

Ruth: I think we’ve started to see self-care as something we consume – whether that’s an app, a treatment or a class. Creativity is different because it’s something we actively do. It’s part of being human and gives us a sense of purpose, achievement and joy. Whether you’re cooking, singing, gardening or writing, creating something reminds us that we’re capable of shaping our lives rather than simply reacting to them.

Some people insist they’re “just not creative”. What would you say to them?

That’s one of the biggest myths. Creativity isn’t about painting masterpieces or writing bestselling novels. It’s about expression. It can be baking a cake, rearranging your home, dancing in your kitchen or keeping a journal. Every single person is creative – we’ve just been taught to believe it’s a talent rather than something that’s naturally part of us.

Through your work with In Place of War, you’ve witnessed creativity in some challenging environments. Has that changed your perspective?

Completely. I’ve met people living through conflict who rely on music, art and creativity to survive emotionally. I met someone in Palestine who said attending an electronic music event gave them a few precious hours of freedom from the reality around them. In Venezuela, I met a young percussionist who risked travelling through dangerous neighbourhoods every day just to rehearse with his orchestra because playing music transported him somewhere else. In Colombia, a young man told me hip-hop had literally saved his life. Those experiences remind you that creativity isn’t a luxury – for many people it’s hope, resilience and survival.

Can creativity really improve our mental wellbeing?

Absolutely. Creativity gives us a safe way to process emotions that can be difficult to express with words. It helps us step away from the constant noise of everyday life and become fully present. Like exercise strengthens our bodies, creativity strengthens our emotional wellbeing. It’s another essential form of self-care.

Why do you think so many of us stop being creative as adults?

Children create naturally, but as adults we become busy with work, family and responsibilities. We begin to see creativity as an indulgence instead of a necessity. Yet during the pandemic, millions of people instinctively turned to baking, painting, music and crafts because creativity helped them cope with uncertainty and isolation. That shows just how deeply we need it.

Is creativity something that’s best enjoyed alone, or does it also help us connect with others?

Both. Some of the most powerful creative experiences happen collectively – singing in choirs, dancing, making music or crafting together. Creativity builds confidence, friendships and community. My own mum joined a choir in her seventies and discovered not just a love of singing, but a real sense of belonging. Looking after ourselves often means looking after each other, and creativity helps us do both.

Is creativity as valuable as exercise or mindfulness?

I think they’re all equally valuable and they complement one another. Exercise supports our physical health, mindfulness helps us slow down, and creativity allows us to express ourselves, connect with others and process our emotions. Together they help us flourish.

What’s your own favourite creative outlet?

Music has always been incredibly important to me, both personally and professionally. It’s been the soundtrack to every stage of my life. I also love cooking because it’s creative in such a practical, everyday way. Planning meals, preparing food and sharing it with people I love is one of the most joyful forms of creativity I know.

 Finally, what’s one thing you’d encourage our readers to do this week?

Simply make time to create something. It doesn’t matter whether it’s cooking a new recipe, writing a page in a notebook, planting flowers, singing, dancing or trying a pottery class. Don’t worry about whether you’re good at it. Creativity isn’t about perfection, it’s about reconnecting with a part of yourself that’s always been there. Because creativity isn’t just something we do – it’s part of who we are.

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With hosepipe bans and red faces part of everyday life again, we’re all sweating buckets as we battle the stifling heat.

But while we’re never ones to complain when the sun comes out – why is it so many Brits whine all year that we never get a summer then as soon as the mercury rises they fill Facebook with worries about how they’ll ever cool down?! – we do find heat at nighttime a particular pain.

The Met Office has warned that temperatures will exceed 30 degrees again this week actross most of the UK, and pollen forecasts are high. Discomfort and hay fever symptoms can be our worst summer enemies, so after years of battling a bad night’s sleep during summer months, we’ve learned several tricks for making it more bearable. Here are Belle’s hacks for getting a good night’s sleep during the heatwave:

• Put  your pillowcases in the fridge an hour before bedtime so that they’re cool when your head hits the pillow! Some people swear by chilling all of their sheets, but that can actually increase moisture in the air, making a room more humid.
• Take a hot water bottle filled with cold water to bed with you, and place between ankles, or near pulse points.
• Shower before bed. A cool shower will help to cool you down from a day in the sun. And it will help to remove pollen from your hair and body.
• Eat light. Make evening meals smaller, and lighter on the proteins and fats. Our bodies uses more energy to digest a large, rich or heavy supper which means we produce more metabolic heat.
• Remove all make-up before bedtime even if you don’t have time for a shower or bath. Leaving it on can cause build-ups of makeup and dirt, blocking your skin and making you sweat more.
• Sleep naked. It sounds obvious but us Brits still seem to have a hang-up about it. Kick off the covers and let your body breathe!

• Unplug. Lightbulbs and devices that are plugged in all give off heat. Not only will you benefit from a more comfortable room temperature if you switch devices off completely, but you’ll also improve the quality of your rest having removed all that stimulating blue light.
• Keep a drink of cool water next to the bed, and an atomiser filled with water to spray on your face and pulse points if you feel super flushed.
• Keep the house ventilated during the day. Even if it doesn’t create a huge breeze it can blow pollen out of the furniture and stop those sneezes that keep you awake. Here are some more handy anti-hay fever hacks.
• Apply an organic, drug-free allergen barrier balm to the nostrils and around the bones of the eyes before you go to bed, to block pollen before it enters the body. 

Sleep well, Belles!

• Do you have any tips or tricks to help get a good night’s sleep during the heatwave? Comment below or join the conversation on our Facebook page @belleabouttown.

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