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Botanica Health

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Welcome to the online community for Botanica Health, an independent health shop, herbalist, and clin

Botanica Health is a boutique health store and clinic specialising in cutting edge supplementation and nutrition.

03/11/2026

Winter Warmer Hot Toddy

This anti-inflammatory, antiviral winter warmer hot toddy is perfect for the season of winter ailments. Take as a preventative or when feeling under the weather.

It truly is medicinal and evokes such a feeling of warmth and protection it is sure to be loved by the whole family.
RECIPE
In a teapot add a thumb sized piece of grated ginger, 4 crushed juniper berries, 4 star anise, 2 cinnamon sticks and a pinch of chilli flakes.
Pour over boiling water and infuse for around 10 minutes.
In a cup add a freshly squeezed lemon and 1 heaped teaspoon of heather or raw honey. Pour hot toddy through a strainer into a cup. Topping cup up as needed.
Sometimes I use oranges instead.

Ginger – contains potent properties called gingerols that inhibit and tame the inflammation process that occurs during illness. It is warming and promotes mild sweating.

Star Anise – in 2005 the world was in short supply of this oriental spice due to the drug company Roche using it extensively in creating Tamiflu the drug against SARS Avian flu. It helps the body fight off illness and strengthens the immune system.

Cinnamon – research shows that cinnamon fights resistant bacterial and viral infections. It also stabilises blood sugar, has anti-clotting effects and combined with honey has been shown to relieve arthritic pain.

Juniper – acts as a natural decongestant and moves excess mucus from the respiratory tract and dilates bronchial tubes. Care should be taken with juniper during pregnancy.

Heather honey – has been shown to be particularly effective in combating MRSA and research shows it is as beneficial as Manuka honey.

03/11/2026

And there’s more ...
Quercetin acts as a zinc shuttle, getting zinc in to
cells where it can mitigate viral replication
It synergistically works with vitamin C helping to
prevent over-activation of mast cells
Quercetin is also a component of Gingko biloba,
Sambucus (elderberry) and St. John’s wort
Most people get around 5 - 40 milligrams a day, up to 500mg if you consume a lot of fruit and veg.
The benefits come from studies of doses between 500mg and 1000mg.
Highest concentrations are found in capers and red onions. Also in shallots, red apples, green tea, kale, berries, citrus fruit, broccoli, tomatoes (organic has up to 79% more!)

30/10/2026

A daily bowel movement is key to optimal health and yet constipation isn’t really considered a health concern even though it not only causes digestive discomfort, it creates the perfect environment for bacterial overgrowth, creates inflammation, hormonal imbalance and infertility, fatigue, brain fog and can seriously impact your mood.
This is not medical advice but this is what I would do if constipated.
Begin with 1 teaspoon of psyllium husk stirred in to a glass (200ml) of half warm water and half orange juice or prune juice first thing in the morning with a pinch of salt. Move up to 2 teaspoons of all goes well or if nothing is happening.
Triphala twice a day. Magnesium citrate as directed.
PubMed study on B1: In the trial, there were 10,371 participants, out of which 1,123 individuals (10.8%) were identified as having chronic constipation. Fully adjusted multiple logistic regression analyses showed that increasing dietary intake of vitamin B1 (OR = 0.87, 95% CI: 0.77-0.99) was significantly associated with a reduced risk of constipation.
Strategies to Adopt to Support Daily Movements
EAT ENOUGH – nutrient dense carbohydrates and enough calories are necessary to support metabolism and transit time
CONSUME DIGESTIBLE FOODS – stewed fruit, well cooked vegetables, high quality animal protein, saturated fats and enough salt
A DAILY GRATED RAW CARROT – the fibre in carrots increases peristalsis, and helps prevent bacterial and fungal overgrowth of the intestine.
COFFEE – is naturally bitter supporting liver health and bowel regularity. Coffee stimulates a hormone called gastrin which promotes digestion.
ADDRESS NUTRITIONAL DEFICIENCIES – low magnesium and constipation are closely related
REDUCE STRESS – digestion slows right down when experiencing stress
MOVE DAILY – walk, dance, skip
SQUAT – considered to be the natural, traditional and most widely followed posture for easier elimination
Senna, Cascara, Triphala, Slippery elm are all remedies that can help constipation. Contact your health care provider for more in formation.
A recent study found that a papaya smoothie consumed in the evening was over 80% effective for overcoming constipation.

27/10/2026

Just another miracle.
The shape of your tears.
We have been crying since the day we came in to this world and will continue to do so until the day we leave.
And they have a purpose....
Releasing toxins - Tears brought on by emotional upset help the body get rid of chemicals that raise cortisol, the stress hormone.
Several of the chemicals present in emotional crying are the protein prolactin, adrenocorticotropic hormones, and the endorphin leucine-enkephalin, which reduces pain.
Killing bacteria - Tears contain the fluid lysozyme and it can kill 90 to 95 percent of all bacteria in just five to 10 minutes.
Lifting your mood - a 2008 study found that crying can improve your mood better than any anti-depressant.
Relieving stress - a good cry release stress hormones or toxins from the body, and as a result, reduces tension.
There is a relief from letting tears roll.
Dried tears look different according to the release.
Onion tears, photo © Rose-Lynn Fisher, courtesy of the artist and Craig Krull Gallery, Santa Monica, CA
Tears of grief, photo © Rose-Lynn Fisher, courtesy of the artist and Craig Krull Gallery, Santa Monica, CA
Laughing tears, photo © Rose-Lynn Fisher, courtesy of the artist and Craig Krull Gallery, Santa Monica, CA
“Be patient toward all that is unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them.
And the point is, to live everything. Live the questions now. Perhaps you will then gradually, without noticing it, live along some distant day into the answer.”
Rainer Maria Rilke
If you feel sad let the tears flow.
Herbs for sadness - Lavender, Rosemary, Chamomile, Holy Basil, St John’s wort, Yerba mate, Hawthorn.

26/10/2026

Your next immune boost could be a walk in the woods
was inspired by the Japanese research into forest bathing and its effects on natural killer cells.
🌲2007 - Three-day forest trip: 11 of 12 men showed increased natural killer cell activity, around 50% higher after the trip, alongside increases in proteins involved in killing abnormal cells. PMID 17903349
🌲 2008 – Forest versus city: 12 men showed increased NK-cell activity after a three-day forest trip, but not after a city trip. The increase persisted for more than seven days. PMID: 18336737
🌲 2008 – Study in women: 13 female nurses showed increased NK-cell activity and levels of proteins involved in destroying abnormal cells after a three-day forest trip. The effect persisted for at least seven days. PMID: 18394317
🌲2010 – One-day forest visit: 12 men showed increased NK-cell activity and immune-related proteins after a day in a forest park. The increase persisted for seven days. PMID: 20487629
🌲2009 – Tree aromas indoors: 12 men exposed overnight to hinoki cypress essential oil in hotel rooms showed increased NK-cell activity and reduced stress hormones. PMID: 20074458

23/10/2026

So today we began again the journey we started on over a decade ago. Sharing our love of food, food as medicine, the health principles and what we have collectively studied and learned over many years. I was thinking today that when you prepare for these events your memory is jogged and you suddenly remember the things you had perhaps forgotten, and you learn some more, and there is never enough time to share it all.
My mother loved cooking for people. It was an act of service, of care and sharing wholesome food and it made me think of her today and the times she hosted vegetarian cooking evenings. She was an epic cook and loved dishing out delicious food.
It was lovely seeing everyone enjoying what we made, and in the knowledge that food really is medicine, that tea is medicine as Akiko showed us with her delicate Japanese tea ceremony. That it doesn’t have to be complicated. It was a time to stop, relax, be well fed in body, spirit and mind. ❤️

22/10/2026

We barely think about this organ until something goes wrong and there are ways to keep it healthy if you have issues here -

Removing seed oils
Considering gluten as a culprit
Healing the gut
Supporting the thyroid
Balancing hormones
Removing inflammatory foods
Stimulating bile flow with bitters - consuming green tea, milk thistle, olives, rocket, dandelion, artichoke and turmeric
Consider Berberine and Ox bile salts

You can clearly live without it but it is important to consider ways to support your liver and digestion if it has been removed.

A few more points -

The gallbladder plays a crucial role in the elimination of ostrogen trom the body through bile, so without it the body may not be able to effectively metabolise and excrete ostrogen.

Observational studies indicate up to a 2.5-fold increased risk of biliary tract conditions related to ostrogen therapy.
JAMA

Oral ostrogen use in postmenopausal women is causally associated with gallbladder disease.
PubMed

Association with menopausal therapy and asymptomatic gallstones in US women.
Scientific Reports

Gallbladder removal can disrupt melatonin levels which may lead to sleep problems. Melatonin can be found in the gallbladder.

18/10/2026

Blaise Pascal once famously stated,
“The heart has its reasons of which reason knows nothing.”
Heart herbs - Hawthorn, Lemon balm, Rose, Holy basil, Astragalus, Andrographis, Rosemary

16/10/2026

I think one of the biggest issues people with anxiety often have is they avoid eating because the anxiety makes them feel sick or just takes away appetite.
But the body can interpret a lack of available energy as a stressor. And so everything feels much worse.
We all know how it feels to be “hangry”.
Well imagine someone already feeling overwhelmed AND running low on fuel.
A cup of milk and honey or chamomile and honey can help.
If anxiety is taking over your life I would consider a good B complex and magnesium.

14/10/2026

A shocking statistic found that children hear 18 negative statements for each positive one they receive. Funnily enough when I have my granddaughter - I always try to say something positive - we have a game where I ask “who’s happy”? “Who’s beautiful”? Who’s kind”? and her answer changes to “Mumma”, “nunny” (that’s me, don’t ask 😂) “Gigi”, which is what she calls herself. But it’s sweet and I can see her thinking about who she is going to choose.
I always tell her I love her, that her hair is nice etc etc.
* Positive words activate calming brain networks
* They help regulate the nervous system
* Support lower stress hormone signalling
* Are associated with healthier immune gene activity
* Improve pain tolerance and resilience
* Reinforce neural pathways linked to hope and motivation
* Enhance emotional regulation and focus
Words shape emotions > emotions guide biology > supportive language supports balance
You are what you say you are. The body is always listening. Speak lovingly. Choose wisely.

Address

26 High Street, Rusthall
Tunbridge Wells
TN48RY

Opening Hours

Monday	9:15am - 5pm
Tuesday	9:15am - 5pm
Wednesday	9:15am - 5pm
Thursday	9:15am - 5pm
Friday	9:15am - 5pm
Saturday	9:15am - 1pm

Website

http://www.botanicahealth.co.uk/

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