Most of us know hydration matters. We’ve all heard the advice: drink more water, carry a bottle, aim for eight glasses a day. And yet, despite this awareness, many of us are still unknowingly walking around dehydrated. According to a recent report by Phizz, the disconnect is striking. Around 97% of people understand that hydration is important for health, yet 32% admit they can go an entire day without drinking water. Even more tellingly, 35% of people say they feel dehydrated every single day.

These numbers suggest that while the importance of hydration is widely recognised, our daily habits don’t always reflect that knowledge. And the consequences may be more significant than many people realise.

To better understand the real impact of dehydration, I spoke to Dr.Paul Anastasiades, a PhD neuroscientist and senior lecturer at the University of Bristol who is also a Co-Founder and helped develop the hydration science behind Phizz’s electrolyte products.

What emerges from the conversation is a fascinating insight into how something as simple as hydration can affect everything from brain function and stress levels to immunity and heart health.

Why Dehydration Affects the Brain First

One reason dehydration can feel so draining is because of how heavily the brain relies on water.

“The brain actually contains a very high proportion of water, about 80%,” explains Anastasiades. “So if you become dehydrated, it’s going to impact a whole host of bodily functions, particularly those involving cognition and mood.”

When hydration levels drop, the body moves outside its optimal physiological balance, something scientists refer to as homeostasis. In response, the body activates a stress response and releases the hormone cortisol.

“Your body likes to exist in this sort of ‘Goldilocks zone’,” Anastasiades says. “Not too hot, not too cold, not too hydrated, not too dehydrated. Anything outside that balance creates stress in the system.”

That stress can directly affect the prefrontal cortex, the part of the brain responsible for decision-making, focus and attention. At the same time, other areas of the brain involved in emotional regulation, including the amygdala, can become more reactive. The result? Brain fog, irritability and reduced mental performance.

“You’ve probably heard the term hangry when someone is hungry and their mood changes,” he says. “There’s actually a similar phenomenon with dehydration. Technically it’s sometimes referred to as being ‘thangry’, thirsty and angry at the same time.” It may not be a widely used term (yet!), but the underlying science is clear: dehydration can alter mood, concentration and cognitive performance long before we consciously realise we need water.

The Hidden Signs of Dehydration

Most people associate dehydration with intense thirst, but that’s often a late signal. In fact, many of the most common symptoms appear earlier and are easy to misinterpret. Headaches are one of the most frequent indicators. Reduced fluid levels can affect blood circulation and the balance of fluids surrounding the brain, triggering discomfort.

Fatigue is another major sign. When the body is dehydrated, blood volume drops slightly, meaning the heart must work harder to pump oxygen and nutrients around the body. There’s also an interesting psychological effect that researchers have identified: dehydration can make everyday tasks feel harder.

“If you ask someone to complete a task, either a physical one like running on a treadmill, or a cognitive one that requires concentration, dehydrated people consistently report that it felt more difficult,” says Anastasiades. Scientists call this increased perceived effort.

“Life just feels like more of a slog,” he says. “Your body and brain have to work harder to do the same things.” Other subtle signals can include digestive issues, dry skin, reduced focus and irritability, all symptoms many of us might blame on a busy day rather than our hydration levels.

Why Hydration Matters for Immunity

One of the most surprising effects of dehydration lies in the immune system. Inside our respiratory system, in the nose, mouth and lungs, is a protective mucosal lining that acts as a first barrier against infection. This lining produces mucus that traps invading bacteria and viruses.

Tiny hair-like structures called cilia then sweep the mucus down toward the stomach, where stomach acid destroys the pathogens. But dehydration disrupts this protective system. “When you become dehydrated, the mucus becomes thicker and less mobile,” explains Anastasiades. “That means pathogens remain in contact with those tissues for longer, which increases the likelihood they’ll enter the body.” In other words, hydration helps maintain one of the body’s most important natural defence mechanisms.

The Surprising Impact on the Heart and Digestion

The effects of dehydration don’t stop at the brain or immune system. “Another surprising one is the impact on the heart,” says Anastasiades. When the body loses water, blood becomes more concentrated and thicker. As a result, the heart must work harder to circulate it.

“For every 1% level of dehydration, your heart rate increases by about five beats per minute,” he explains. Over the course of a day, that added strain can place noticeable stress on the cardiovascular system. Digestion can also be affected. Water plays an essential role in breaking down food and transporting nutrients through the digestive system. When fluids are limited, the body prioritises more critical systems like circulation and temperature regulation.

“If your body is dehydrated, it’s going to prioritise water for those vital systems,” Anastasiades says. “Digestion can suffer as a result.”

In more severe cases this can lead to constipation, reduced nutrient absorption and digestive discomfort.

Why Electrolytes Matter

One of the biggest misunderstandings about hydration is the idea that water alone is always enough. In reality, the body requires a balance between water and electrolytes, minerals such as sodium, potassium and magnesium that help regulate fluid movement.

“Hydration isn’t just about water,” says Anastasiades. “It’s about the balance between water and electrolytes.” These minerals help control how fluid moves into and out of cells, and they also enable the body to absorb water efficiently through the digestive system. A key mechanism involved is known as the sodium-glucose co-transporter. “For every two sodium molecules and one glucose molecule that your body absorbs, around 260 water molecules move into the body at the same time,” Anastasiades explains.

This mechanism forms the basis of many medical rehydration solutions and sports drinks. Products such as Phizz are designed using this principle, combining electrolytes and glucose in carefully balanced amounts to help the body absorb water more effectively than water alone.

Hydration Is Simple, But Often Overlooked

Given the widespread understanding of hydration’s importance, the statistics from the Phizz report raise an obvious question: why do so many people still fall short? Part of the problem is that hydration tends to be reactive rather than proactive. People often wait until they feel thirsty, or even unwell, before drinking enough fluids. But thirst is already a signal that the body is playing catch-up.

“Prevention is always better than cure,” says Anastasiades. “If you can build hydration into your daily routine, especially early in the day, you’re much less likely to end up feeling depleted later.”

In fact, he believes hydration may be the simplest health habit to improve. “When you think about the pillars of health; sleep, exercise, diet and hydration, hydration is arguably the easiest one to address,” he says. “It’s simple, accessible, and it has no negative side effects.”

A Small Habit That Can Make a Big Difference

The takeaway from the research is clear: hydration is fundamental to how our bodies and brains function, yet many of us still underestimate its importance in everyday life. With 35% of people reporting daily dehydration and a third able to go a whole day without drinking water, it’s a reminder that awareness alone doesn’t always translate into action. By paying attention to subtle symptoms, fatigue, brain fog, headaches or irritability and by understanding the role electrolytes play in fluid balance, it becomes easier to stay ahead of dehydration rather than constantly catching up. Because sometimes the difference between feeling energised and feeling exhausted isn’t a complicated health intervention. It’s simply remembering to hydrate.

words by Emma-Jade Stoddart

I first came across castor oil packs on TikTok, where a well-known influencer tied what looked like a large cloth around her stomach. “It has helped me so much… it’s really cheap, you can do it every night, and my skin has completely changed.” She credits her taut torso to using the pack most evenings. She’s not alone. Other advocates claim the ritual can ease bloating, support digestion, calm inflammation and even alleviate the symptoms of premenstrual syndrome (PMS).

It might be popular now, but castor oil’s role in natural medicine is nothing new. The ancient Egyptians are said to have used it as both a skin salve and cosmetic ingredient, while Ayurvedic practitioners and Western herbalists have long incorporated it into remedies for digestive complaints and joint pain. By the early 20th century, ‘castor oil packs’ had been adopted within naturopathic practice, where they were recommended to stimulate circulation and support liver health.

The premise is simple: soak a piece of flannel in castor oil, place it over the abdomen and leave it on for anywhere between 30 minutes and overnight. But how exactly would an oil-soaked cloth influence what’s happening internally? And more importantly, is there any credible evidence behind it?

So, how do castor oil packs work?

Castor oil contains something called ricinoleic acid, a fatty acid known for its moisturising and anti-inflammatory properties. Applied topically, its effects are largely skin-deep. “It can soften and hydrate the skin,” confirms Maz Packham, nutritional therapist at W-Wellness. “When heat is applied on top, blood flow to the area increases and muscles relax.”

Some practitioners believe the benefits may extend further. Nutritional therapist Cara Shaw explains ricinoleic acid has been studied for its anti-inflammatory and analgesic effects. “When used in a pack, it’s thought to be absorbed through the skin and may support local circulation, lymphatic flow and the body’s natural detoxification processes,” she says.

However, the science is limited. “There isn’t enough research to show that applying castor oil to the abdomen can impact organs like the liver or directly stimulate digestion,” Packham adds.

Can it really ease bloating?

In the US, oral castor oil is FDA-approved as a stimulant laxative, as ricinoleic acid activates receptors in intestinal smooth muscle, increasing motility. Put simply: it can help relieve occasional constipation. Applied to the abdomen, however, the mechanism is less clear. “In theory, if constipation improves, bloating may reduce,” says Packham. “However, it’s not a primary tool used to manage bloating.”

Instead, the explanation may be simpler. “If heat is applied over the pack, that alone could explain symptom relief,” she adds. Warmth dilates blood vessels, improves circulation and relaxes the muscle, which can help move trapped gas and ease discomfort.

Shaw agrees that the warming, restorative element may play an important role. “Using a castor oil pack often involves lying down, applying warmth and activating the parasympathetic nervous system, the body’s ‘rest and digest’ mode,” she explains. “That alone can support digestion and relaxation.”

What about ‘detox’ and lymphatic drainage?

On social media, castor oil packs are often framed as a way to ‘support detoxification’ or ‘boost lymphatic flow’. Some practitioners suggest the oil may encourage circulation and lymphatic movement. “Castor oil packs have traditionally been used to support liver function, lymphatic flow and inflammation,” says Shaw, noting that many people report improvements in digestion, skin health and menstrual discomfort.

However, according to Packham, “there is a lack of strong clinical evidence that topical castor oil packs improve lymphatic flow or detoxification. The liver and lymphatic system already have very efficient built-in detoxification mechanisms.”

Are castor oil packs safe?

“For most people, they are generally safe for occasional use,” says Packham. But she advises avoiding them during pregnancy or when trying to conceive and recommends a patch test for those with sensitive skin. “Castor oil should not be applied to broken, irritated or healing skin.”

For those who want to try them, Shaw recommends a simple approach. “Apply one to two tablespoons of organic, cold-pressed castor oil to the abdomen, cover with a cloth or wrap and relax for around 30 – 45 minutes,” she says. “Some people like to add a warm, but not hot, water bottle on top.” She also suggests doing a patch test beforehand.

What works better for bloating?

If bloating is your primary concern, Packham suggests starting with evidence-based basics:

• Chew your food thoroughly (at least 20 times per mouthful)
• Slow down and practise mindful eating
• Include bitter leaves such as rocket or watercress at the start of a meal
• Try ginger or fennel tea after eating
• Consider digestive enzymes short-term if appropriate

“But always look at how you’re eating first,” she says. “Slowing down, not eating on the go and avoiding large volumes of water with meals can make a significant difference. If symptoms persist, speak to a healthcare professional to identify the root cause.”

By Charlotte Dormon, Health Writer 

I have never been one of those women who simply fall asleep the moment their head hits the pillow and stay asleep until morning. Oh, goodness, I wish I were. I have so many friends and family members who tell me they drift off effortlessly and wake feeling restored, as if sleep just happens naturally for them. That has never quite been me. Even during my carefree teenage years, I recall having trouble sleeping and always waking up earlier than my friends.

I have always had a busy mind (also an ADHD diagnosis, which the doctor made me aware that the ease of sleep may have been a challenge all my life due to this). I also write, read, create, and think deeply. I feel things strongly. If something emotional has happened, if I have watched the news, if there is tension in my life, it does not just disappear at bedtime. It lingers. And when stress creeps in, my sleep is usually the first thing to unravel. If I watch a ‘scary movie’ at night, I will wake up worrying all night. My mind is just not great at switching off, as I am sensitive to stress.

There have also been periods in my life when this was particularly obvious. Work pressure, relationship changes, moving house, career shifts. Not catastrophic events, just life. But during those times, my nights would become fragmented. I would wake at 3 am with a racing mind, or lie there feeling utterly exhausted yet unable to switch off.

I also hear this from other women constantly. “I normally sleep fine, but as soon as I’m stressed, my sleep just goes out the window.” The irony is that we need sleep most during stressful periods. It is when the body repairs, hormones rebalance, neurotransmitters reset, and the brain processes emotional load. But stress disrupts the very systems that allow sleep.

The Science: Why Stress Plays Total Havoc With Your Sleep

Stress does not have to be dramatic to disrupt sleep. For many women, it is the subtle, ongoing pressure that does the damage. The mental load of a demanding job. The emotional weight of relationships. Financial worries are ticking quietly in the background. The effort of holding everything together. We push through during the day because we have to. We stay productive. We stay useful. We keep moving. Then we get into bed, the distractions fall away, and everything surfaces at once.

Physiologically, this is cortisol — your primary stress hormone — running high all day without a chance to decline properly. Under normal circumstances, cortisol rises in the morning to help you wake up and gradually falls through the evening. As it drops, melatonin rises, signalling that it is safe to sleep. But when stress is ongoing, even the quiet, undramatic kind, cortisol can remain elevated into the evening. The nervous system stays subtly alert. Your body may feel tired, but your brain remains switched on.

Chronic stress also fragments REM sleep, the stage responsible for emotional processing and nervous system recalibration. Without sufficient REM, the brain does not fully process the day’s experiences. You wake feeling wired rather than restored, which increases stress the following day.

For women, hormones add another layer. Oestrogen and progesterone influence stress sensitivity and sleep depth. When they fluctuate across the menstrual cycle or during perimenopause, the nervous system can become more reactive.

Of course, breathwork, ensuring I have enough exercise, daylight exposure and winding down properly all matter. I rely on all of those. But during intense periods, I have found that targeted nutritional support can make a powerful difference between constant broken sleep and more restful sleep, with greater ease of falling asleep, even if that means not many hours, but deeper, higher-quality sleep. 

These are my seven tried-and-tested sleep-supportive supplements I return to when stress threatens to steal my sleep, and I have recommended them many times to women who have similar experiences of disrupted sleep when life gets a little too crazy.  I am not suggesting you take them all at once. You can mix and match and find a routine that I hope supports your stress levels and helps you get a far more peaceful night’s sleep.  

1. Hifas da Terra Equilibrium

I am a big fan of functional mushrooms, so this was always going to be one of my go-to supplements.

Hifas da Terra is a practitioner-recommended medicinal mushroom company with more than 25 years of expertise. Their mushrooms are organic and carefully extracted, which really matters when you are working with adaptogens.

Equilibrium combines Reishi, Lion’s Mane and Cordyceps. Reishi is traditionally associated with calming the nervous system and supporting sleep quality. Lion’s Mane supports emotional balance and cognitive clarity when stress feels mental and overwhelming. Cordyceps supports adrenal regulation and sustainable energy, helping prevent the crash-and-wire pattern that can leave you exhausted but overstimulated.

I take two capsules during the day, usually with or just after breakfast. This is not a sedative, and it will not make you drowsy. It works earlier in the chain, helping regulate cortisol and support the stress response so that you are less likely to arrive at bedtime overstimulated.

A 12-week clinical study in women reported a 75 per cent improvement in sleep quality after daily supplementation.

2. Adaptogenic Apothecary Organic Ashwagandha Root Powder

Ashwagandha is one of the most researched adaptogenic herbs for stress regulation. It has been shown to help lower cortisol and improve resilience during periods of emotional or physical strain.

What I love about this version is that it is a powder rather than another capsule. You can mix it into warm oat milk, herbal tea, hot chocolate (my absolute favourite way!) or smoothies. I tend to use it daily during demanding periods. It helps regulate cortisol earlier in the day, allowing your natural evening rhythm to return.

3. elete Electrolytes

Stress significantly depletes minerals, which are important for deep sleep. Magnesium, sodium and potassium are essential for nerve signalling, muscle relaxation and fluid balance. When these are low, you may notice tension, jaw clenching or that tight, wired feeling in your body.

I add 20 drops of elete electrolytes to my water during the day, particularly in the late afternoon. It allows me to stay properly hydrated without drinking excessive amounts before bed. Since using it consistently, I have noticed less physical tension and more stable sleep during stressful periods.

4. BetterYou Magnesium Max Powder

Magnesium is one of the first nutrients depleted by chronic stress. It supports GABA activity in the brain, helping calm neural stimulation, and plays a key role in muscle relaxation. If you grind your teeth or wake with tension headaches, magnesium deficiency may be contributing.

BetterYou Magnesium Max is a powder combining three forms of magnesium. It can be mixed into water and taken during the day or in the evening to support sleep and relaxation before bed. They have a plain or flavoured version. Personally, I enjoy the lemon and lime flavour, and I have it a couple of hours before bed.  

5. Viridian Cherry Night

Cherry Night is a great option if you have jet lag from travel. It comes as a soluble powder that you mix into water or juice about an hour before bed. It has a naturally pleasant cherry-and-red-date flavour, making it easy to take.

It combines Morello cherries, a natural source of melatonin, with glycine to support deeper sleep and a calmer nervous system. Magnesium citrate supports relaxation, and red date extract is traditionally associated with emotional steadiness.

6. Unbeelievable Bee Rested

Bee Rested is the one I pack first if I’m travelling or staying away from home. Because they’re capsules, they’re easy to take anywhere. I reach for these if I’m feeling particularly anxious or wired before bed. I always use it when I am out late at night and feel like I need something to help me sleep if I am too wired to drift off.  

The formula combines glycine and magnesium for relaxation, chamomile, lavender and hops to calm overstimulation, and Griffonia seed extract to support serotonin and melatonin production.

And So To Bed 

Sleep is fundamental to our mental health and overall well-being. When you cannot sleep, especially when stress is the underlying cause, it can begin to affect both your mental and physical health.

If you are currently relying on sleep medication that leaves you feeling groggy the next day, I truly hope this article offers alternative options to explore. Natural support can be incredibly powerful when used thoughtfully. And if you are struggling right now, please know you are not alone.

Wishing you a peaceful night’s sleep.

In a world where our homes are filled with laptops, phones and smart devices, carving out moments of true switch-off can feel increasingly important. That’s exactly the thinking behind the latest launch from BON CHARGE, the brand known for its science-backed wellness tools designed to support better sleep, recovery and everyday wellbeing. Their newest addition, the EMF Radiation Blocking Blanket Deluxe, brings together clever technology and thoughtful design in a way that feels surprisingly effortless and, importantly, very cosy.

At first glance, this is simply a beautiful, oversized throw you’d happily drape across the end of the bed or keep within arm’s reach on the sofa. Made from soft, breathable 100% cotton, it’s designed to feel gentle against the skin and blend naturally into everyday living. Hidden within the blanket, however, is a discreet layer of silver-plated metallised fibre, engineered to shield up to 99% of common cellular radiation. Unlike traditional shielding materials, the technology is completely integrated into the design, meaning the blanket still feels light, comfortable and easy to use.

Generously sized, it’s made for full-body comfort, perfect for curling up during a film, wrapping around your shoulders on slower mornings, or laying across your lap while working from home.

Why EMF is entering the wellness conversation

As our homes become increasingly connected, awareness around electromagnetic fields (EMF) has quietly grown within the wellness space. From WiFi routers to Bluetooth devices, digital signals are part of everyday life. A recent 2025 study found that one in four clinicians reported increased concern about potential health risks linked to EMF exposure, highlighting a growing curiosity around how we design healthier environments at home.

While research in this space is ongoing, many people are exploring small lifestyle changes that may help reduce exposure, particularly during moments of rest and relaxation.

Are you looking to up your menopause game and really take control of your symptoms and calm the meno-noise?  Well, we have the answers and have found the top retreats that not only focus on the needs of women in midlife but that take a deep dive into each individuals  symptoms to decode how to live better during this life chapter and find peace.

The award-winning MAYRLIFE Medical Health Resort in Altaussee in Austria, is located on the idyllic shores of Lake Altaussee, one of Austria’s most beautiful lakes and is known for its cutting-edge longevity medicine blended with a uniquely personalised nutritional strategy. It has recently announced the launch of a new program designed to support female health and those navigating the hormonal transition. The program integrates advanced medical diagnostics with MAYRLIFE’s established therapeutic nutrition and gut health expertise to deliver a personalised, doctor-led approach to long-term female wellbeing.

The Meno Classic program offers heightened attention and holistic medical support to directly combat sleep disturbances, low energy, stress responses, weight fluctuations or mood changes – helping bring body and mind back into balance. 

With a focus on the gut and the importance of supportive and personalised nutrition, the program includes daily doctor check-ins and comprehensive medical supervision, precise analyses of metabolic and micronutrient status, and detailed hormone assessments including what they dub the ‘Women’s Vital Check’. The personalised nutritional guidance includes an individual nutrition plan and additional treatments such as manual abdominal treatments to treat sluggish metabolism, specialised infusion therapies, cryotherapy, hypoxia training, yoga and other targeted movement therapies as needed. Put together, the program is designed to help balance hormonal fluctuations and increase those all-important energy levels. Visit mayrlife.com for more information.

A metabolic reset in Greece

As a Leo, I find the sun generally makes everything better, so I was keen to find out more about the Euphoria Retreat in Greece which is based in Sparta.  Their Integrative Female Health programme adopts a 360 degree approach, billed to transform cellular metabolic health from the inside out.  A thorough top to toe, physical, mental, emotional, social and spiritual reset will help you gain a detailed understanding of your own personal cellular metabolic health and how energy circulates between your cells providing you with a hyper-personalised plan.  

The retreat includes bespoke nutrition and exercise plans that work together to restore your metabolic pathways as well as targeted medical treatments and tests, infusions, emotional healing sessions, massages and empowering education, to help balance hormones and rejuvenate mind, body and spirit. 

For more information and to book, see Euphoria Retreat 

Further afield 

If you are looking for something to take you not only out of Europe but out of your everyday, then the Rebalance Programme at The Ananda Spa in the Himalayas could be for you – this applies traditional oriental and ayurvedic therapies to address hormonal balance, specifically created for peri-menopause and menopause.

Anchored in traditional Chinese medicine with ayurveda, yoga, meditation and emotional healing, this immersive retreat works to clear energy blockages and relieves pain to revitalise body and mind. Specially curated programmes of intensive therapies including acupuncture, herbal medicine, cupping and therapeutic practices, ensure guests leave feeling revitalised and hormonal balance restored across 7, 14 or 21 nights.

For more information check out www.anadaspa.com.

Stephanie Contomichalos, Founder or Nefeli Nine
So much of modern life is driven by what we feel we should be doing. My biggest wellness tip is to move away from the feeling of “have to” and towards what genuinely brings you joy and energy. For me, that looks like hiking in nature, practising yoga, swimming in the sea, or cooking a simple meal. These are the moments that help me slow down and reconnect with myself. When we create space to pause and listen to what we truly need, rather than what someone else tells us we should do, our wellbeing becomes something natural and sustainable, not just another item on the to-do list.

Katie Mant, Co-Founder, Bon Charge
If I had to choose just one wellness principle, it would be this: design your lifestyle around your biology, not willpower. Most people think wellness comes from adding more; more supplements, more workouts, more routines. But in reality, our bodies already know how to sleep deeply, recover efficiently and regulate energy. The problem is that modern life constantly works against those natural systems. My biggest shift came when I stopped asking, “What should I do to be healthier?” and started asking, “What signals am I giving my body every day?”. Light exposure, sleep timing, temperature, movement, and even how we transition between stress and rest all act as biological instructions. Something as simple as getting natural light in your eyes within the first minutes of waking, reducing artificial light at night and switching to circadian friendly lighting, or creating moments of genuine recovery during the day such as leaning into red light therapy can profoundly change energy, mood and long-term health. And it doesn’t have to be an extra step in your day. I incorporate these practices alongside something I already do. For example I do Pilates in front of my BON CHARGE Super Max Red Light Therapy Device, wear my Red Light Face Mask whilst watching tv and sauna in my Infrared PEMF Sauna Dome whilst taking calls.

Jane Ollis, Founder of SONA
My top tip is to ditch the guesswork and look at your Heart Rate Variability (HRV). It’s the only objective metric we have for how much stress your nervous system is actually carrying. Once you know your baseline, you can stop talking yourself into thinking you’re ‘just tired’ and start making precision decisions about when to push and when to recover. True empowerment starts with having the data to prove what your body is actually feeling.

Ada Ooi, Founder of 001 Skincare London
As a Traditional Chinese Medicine practitioner with a background in neuropsychology, I often explain that the nervous system governs many of the body’s core functions, from hormones and digestion to immunity, sleep, and skin health. Chinese medicine has long described a similar idea through the relationship between the Shen (spirit) and the Yi (thinking mind). When the spirit is settled, the body’s systems can organise and function harmoniously. Warmth is one of the simplest sensory cues of safety for the brain. Gentle warmth, whether from warm, nourishing foods or warmth applied to specific acupressure points with targeted herbs can activate parasympathetic responses that support rest, digestion and repair. In Traditional Chinese Medicine, warming and gently stimulating key points also promotes the smooth circulation of Qi and blood, helping to nourish the organs and maintain internal balance. My clinical experience inspired me to translate these principles into simple rituals people can practise at home, which led to the creation of the 001 London health and wellness range including herbal foot soak and Thermal Hormone Balance Acu-Patch designed to reset the body’s natural systemic balance.

Hannah Joyce, Founder of Flexera
My top wellness tip is to keep it simple: commit to just one achievable wellness action each day. Whether it’s a five minute meditation or a quick home workout, focusing on one thing you can do, no matter where you are, prevents overwhelm and builds consistency.

Charlotte Vøhtz, Founder & CEO of Green People
As a beauty founder, my morning wellness ritual is simple: a vitamin-rich smoothie to nourish from within, while soaking in a bath with Epsom salts and planning the day ahead. I then head out for a brisk walk in nature. Being outdoors, even briefly, helps me reset, breathe deeply and reconnect with the natural rhythms that inspire so much of what we do.

Chrissy Dolan-Sundt, Founder, Silver Linings Wellbeing
Consistency over perfection. Where I get the best results for myself and with clients is when they move in a variety of ways every day. Creating the habit of rolling out the mat, even if it’s just for 10 minutes every day is vital. No excuses (other than illness). Moving more and moving consistently is what the mind and body craves. Long term it creates shifts in our energy and mood as well as creating a strong, healthy body. It’s not always exciting, it’s not always what you are in the mood for but it is what the body needs.

Nicola Alexander-Cross, Founder of  Peep Club
I absolutely swear by drinking Rooibos tea every night before bed. I’m originally from South Africa, where Rooibos originates, so it also reminds me of home – it’s packed full of antioxidants, has other benefits like lowering blood sugar levels and is the perfect warming night cap (sometimes I add honey and frothy milk for something more indulgent) plus, since it’s a herbal tea, it helps me squeeze in some hydration – something I really struggle with. 

Karen Betts, Founder of Karen Betts Clinics
I started Pilates this year to strengthen both my body and mind, and it’s been a game changer. It forces you to focus, build control and move with precision and that discipline carries straight into how I make decisions each day.

Claire Mills, Founder of Core LDN
A non-negotiable wellness habit for me is daily movement. I’d love to say that I carve time for full workouts most days but some days it’s just impossible to find an hour when you’re juggling real life. On these busier days I ensure I move my body and exercise in some way and think of it as a little movement ‘snack’. My go to’s are short mat Pilates workouts, jumping on the reformer for a quick stretch, heading for a run after school drop off or walking the long way round through the park to pick the kids up. I find these short forms of movement even if it’s just 10-20 minutes are enough to physically energise me, give me mental clarity and improve my mindset.

Jasmine Wicks-Stephens, Founder of Known and Faace Skincare
Last year I was fed up with taking a load of supplements but not really knowing if I needed them, so I took a blood test with a company called Now Often Always to understand which nutrients I was lacking in my diet to help me feel better. As part of this I had a few calls with their nutritionist to talk about my lifestyle and diet and understand my results. It was honestly the most game changing thing I’ve ever done in my wellness routine. Since then, I’ve taken a selection of supplements including probiotics, cod liver oil, and a multivitamin, plus added protein and a green smoothie to my morning routine in replacement of caffeine and I’ve not felt unwell in months. I was actually taking some of what I needed already, but they helped me to understand the best quality versions of all tablets to actually have an impact, plus added a few new probiotics and I honestly do feel like it’s made a world of difference to how I feel.

Danielle Close, Founder, My Skin Feels
My ultimate wellness hack is getting in a sauna, I’m from Brighton – the home of British sauna culture and I swear it has saved my bacon running my start-up. Not only is it a HUGE stress reliever, but it boosts your immune system and down here, they have replaced the pub, so it’s a really community-driven way to stay well. Plus if you’re brave enough you can jump in the sea after! 

Elissa Corrigan, Founder of Elle Sera
Book the blow-dry and the spray tan. Seriously. And I know I would say that coming from Liverpool, but it’s so true. This city was built on curly blows, but my mood is instantly lifted when hair is done and I look down at my arms and they aren’t ghostly. Wellness shouldn’t just be supplements, smoothies and meditation, it can be “I look great today” . That little boost of confidence you get when your hair actually looks good and your skin is bronzey. That changes your posture, your energy, your mindset for the entire day. I act differently when I’m in meetings, filming anything or just doing the school run. It’s a small investment with an outsized impact, sometimes cheaper than therapy and definitely quicker. Invest in the stuff that makes you feel good, not out of vanity, but because feeling good is literally part of being well.

Dr Helen O’Neill, Co-Founder of Hertility Health
When I’m looking to refresh my wellness routine, I start by looking at my hormones. They’re the key messengers regulating everything from my metabolism to my sleep cycles, yet they’re often the missing piece of the puzzle. Making hormone testing a regular habit gives me a clear, objective baseline of what’s happening inside. It gives me the data to stay in sync with my body. It’s the most empowering tool I have for staying ahead of my health.

Isabelle Nunn, Head of Nutrition at Wild Nutrition
To me, real wellness means feeling at ease: feeling rested enough to cope, nourished enough to thrive and emotionally resilient enough to respond instead of react. This year, focus is on self-kindness, making space to recover, regulate and reconnect. Honouring our hormones, nervous systems, immune systems and mental wellbeing so there’s less pushing through and more tuning in.