Effects of sleep loss on the Immune system.


Recall the last time you had the flu. Miserable, wasn’t it? Runny nose, achy bones, sore throat, heavy cough, and a total lack of energy.

You probably just wanted to curl up in bed and sleep. As well you should.

Your body is trying to sleep itself well. An intimate and bidirectional association exists between your sleep and your immune system.

Sleep fights against infection and sickness by deploying all manner of weaponry within your immune arsenal, cladding you with protection.

When you do fall ill, the immune system actively stimulates the sleep system, demanding more bed rest to help reinforce the war effort.

Reduce sleep for even a single night, and that invisible suit of immune resilience is rudely stripped from your body.

Studies show that less than 5 hours of sleep, 5-6 hours of sleep, 6-7 hours of sleep and 7-8 hours of sleep that there is a clear, linear relationship with infection rate.

The less sleep an individual was getting in the week before facing the active common cold virus, the more likely it was they would be infected and catch a cold. In those sleeping 5 hours on average, the infection rate was almost 50%. In those sleeping 7 hours or more a night in the week prior, the infection rate was just 18%.

Considering that infectious illnesses, such as the common cold, influenza, and pneumonia, are among the leading causes of death in developed countries, doctors and governments would do well to stress the critical importance of sufficient sleep during the flu season.

For more on this subject I heartedly recommend you read a book by Matthew Walker ~ Why we Sleep.

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I would love to hear your thoughts on this.


Are you new to Essential Oils?

Essential oils can be an overwhelming topic if you’re trying to learn everything and anything, as quickly as possible. 😰

But with a few basic know-hows, you can get started with diffusing them in your home whilst getting the most benefits out of them! 😃

So let’s get straight into it:

1. Choose a few favourites 😍 – Diffusing essential oils becomes a lot easier if you’re not stuck there choosing between all 94 types and feeling like you have to research them all. But if you find out what you can get a hold of and which scents seem familiar/interesting to you, then take a look at the benefits and use them! This makes it so much easier for you to actually get stuck into using essential oils, rather than getting pulled into all the information that’s out there.

2. Follow a guideline – An essential oil chart is a great place to start if you’re worried about what will smell right with what when figuring out how to make blends. So stick to the guidelines and do what’s tried-and-tested until you get a gist of how it all works. Then you can get the most out of your oils without being put off by something that smells way too strong or just awful.

3. Get a good quality carrier oil 💧 or oil diffuser – All the benefits of essential oils are either from diffusing them or applying them onto your body. So if you use a good quality carrier oil, such as jojoba oil, and invest into a diffuser, you can get all the benefits you could dream of without any complicated recipes. Sure, those recipes will be useful later on but for now, just learn which essential oils are working well for you by simply diluting them before use.

4. If you’re trying to solve a specific problem, concentrate on how you feel 😌 – Essential oils aren’t one size fits all. Different oils work for different people and do different things. So if you’re using them to ease the headaches you get whilst working, to ease your insomnia or to make it easier to wake up 😴 then you’ll need to experiment a little until you find what works best for you. And if you’re doing it just to make your home smell nice, help you feel relaxed and to add an ambience to your rooms, then you need to think about what smells best rather than the therapeutic benefits.

5. Make sure it’s the real deal – There are a lot of fake essential oils out there that are diluted with vegetable oils or just don’t contain any of the real thing at all. Anything that’s casually called a fragrance oil or has more than one ingredient on the list won’t be pure, so keep an eye out for that. If you already have essential oils, then try adding a drop to some tissue paper and see if it leaves a stain once dried. If it does then it’s been mixed with other ingredients and if it doesn’t, it’s most likely pure (some essential oils are thicker than others and can still leave a stain, but this should help you in most cases). 😃

So there you have it!

These 5 tips should help you out whether you’re new to essential oils or not, but if you want to know more about anything in particular just send me an email julie@holistichealthandwellbeinggroup.com

Job opportunity with dōTERRA

How would it feel if you had a lucrative career that allowed you not only to meet your financial needs and goals, but also empowered you to help people?

How would it feel to be part of a global movement of people committed to changing the world?

How would it feel to give out of your passions, strengths, and talents rather than trade hours for pounds at a job you really couldn’t care less about?

How would it feel if you were able to leverage your income to fund and fuel other things you’re passionate about?

If that would feel good to you, let’s schedule a time to talk.

doTERRA’s income opportunity is unparalleled in the industry. Network Marketing is a viable and effective means of product delivery, education, and customer empowerment. We teach you how to get started right, have an ethical and sustainable business, change lives, and have fun while earning as much income as you’d like.How would it feel if you had a lucrative career that allowed you not only to meet your financial needs and goals, but also empowered you to help people?

How would it feel to be part of a global movement of people committed to changing the world?

How would it feel to give out of your passions, strengths, and talents rather than trade hours for pounds at a job you really couldn’t care less about?

How would it feel if you were able to leverage your income to fund and fuel other things you’re passionate about?

If that would feel good to you, let’s schedule a time to talk.

doTERRA’s income opportunity is unparalleled in the industry. Network Marketing is a viable and effective means of product delivery, education, and customer empowerment. We teach you how to get started right, have an ethical and sustainable business, change lives, and have fun while earning as much income as you’d like.

Email me julie@holistichealthandwellbeinggroup.com

Leave me your name, country of residence and email address and a brief message why you would be suited to this role.

Europe 20% Off Enrollment Kits…Less than 24 hours left


How to buy Doterra oils wholesale? And to purchase any of the Enrollment Kits.

This offer ends Midnight tonight 31/8/2018. Resulting in a MINIMUM of £45 off the original price.

Open to ALL EUROPEAN COUNTRIES. Use the link below to enrol.

If you’re wanting to enrol from another country, Use this link below.

1Click here https://mydoterra.com/holistichealthandwellbeinggroup to be directed to the Doterra Wholesale Customer enrollment page!

2Choose your country and language

3Select to “Wholesale customer” options

4Put your enrollment details in the form.

5My Enroller and Sponsor ID: 6067649, (ensure these details are correct on the form.)

6Choose your enrollment package (Basic enrollment kit is 35$,  however if you purchase the product enrollment kit the enrollment fee is waived)

7We Suggest you enrol with the home essentials kit ( as this is best value for money) unless you want to buy one of the other kits.

8Pay for the enrolment

9Put in all those essential oils you desire into your cart

10Checkout with payment.

With your enrollment you receive TOTAL SUPPORT and EDUCATION with the use of your purchase.

I look forward to receiving you into my community.


Julie ✨

WHATS INCLUDED IN THE HOME ESSENTIALS KIT.. (your own medicine cabinet)

Home Essentials Kit
10 Essential Oils plus Ultrasonic Diffuser.


We are Powerful CEO’s of our own health and well-being.

We are powerful CEOs of our family, careers, and communities. We are incredible providers and we make the world go round…but we often forget to prioritise ourselves.

If we aren’t in top condition, everyone around us suffers. Our health is as equally important as every other priority in our lives. The more on top of our health we can be, the more we can serve others, especially our family and those we love the most. When our cup is full, we show up BIGGER with more energy and joy!

I want to share something with you that took me a while to realise on my journey – You are the boss of your healthcare. You. Not doctors, not nurses, not insurance companies. You!

You can create a self-guided action plan towards optimal health for you and your family. Inherently, your body is primed and ripe for healing miracles.

You deserve a body that works for you – we all do!

Becoming the CEO of your health is the first step in revolutionising you and your family’s wellness. It’s going to take courage to begin to make the changes that put you first when it comes to your health. The first step is deciding that it’s time to make some changes. Are you ready?

If so, contact me today. I can show you how these revolutionary products can have an impact on your life and the lives of so many people.

Join the revolution along with 5,000,000 customers worldwide. Join me and my other ‘oiler tribers’ in our quest to do the most amazing thing – We show people how to use natural alternatives to replace toxic chemicals and enhance their lives.”

•Essential oils are safer, cheaper, and more effective than herbs and other options

•We get to work from home and create our own schedules

•We empower others through educational classes and workshops

•We earn uncapped, residual income

•We work with the very best people

•We spend our time with people who want to be healthy and are motivated to make positive changes in their lives.

Until the end of August, any new wholesale enrolments in Europe will enjoy 20 % off an enrolment Kit, these are already discounted by 25%.

If this sounds like you, click on the link now below.


You will have made the best decision ever to join a company who cares about the future of our health needs and the people who work for them.

Thanks for your time today.


Julie 🌱💧


Self Care and Aromatic Dressing.

One of the things I love MOST about doTERRA, is all of the opportunities essential oils provide for self-care.

Whether it’s stopping to breathe in the aroma of a calming or grounding oil, applying purefume to my wrists or aromatically dressing after a shower, there are lots of ways to check in with how I’m feeling and choose an oil to support me.

Frankincense is a really beautiful oil that is used for Its soothing and beautifying properties. It can revitalise the appearance of the skin and help reduce the appearance of imperfections when applied topically. When inhaled or diffused, Frankincense promotes feelings of peace, relaxation, satisfaction, and overall spiritual and emotional wellness.

I don’t know about you, but Frankie is an oil I reach for A LOT! So grab this baby and support your skin and emotions in an epic way.

An Aromatic Dressing is a really beautiful way to connect with your body, to slow down and treat yourself at the same time.

It’s as simple as getting 10mL of carrier oil [Fractionated Coconut Oil, Olive Oil, Coconut Oil, Almond Kernel Oil etc] and start with adding up to five drops of Frankincense in a bowl.

After your shower or bath, you’ll lock the kids out of the bathroom and spend ten minutes nourishing your skin, body and soul.

Start with your feet and toes and with slow, circular, upward motions massage the oil all over your body. Remember, this mix is safe for your face, so once you are literally covered head to toe, you can float straight off to bed feeling like an absolute goddess!!!

Bonus tip: One of my favourite combos is 2 drops Frankincense, 2 drops Lavender and 1 drop Wild Orange!

Will you commit to feeling like a goddess and aromatically dress yourself tonight?

Is your quality of life affected by the Menopause?

Menopausal Symptoms

Are you searching for an alternative way to manage menopausal symptoms?

Starting naturally is the best way to begin the process of alleviating menopause symptoms. Making small changes to your lifestyle can help you pinpoint what may be triggering your symptoms and what helps to alleviate your symptoms. This will  assist you in making well-informed choices that are right for you.

Eat a Balanced Diet 🥦🥑🥕🍇

Our diets can help exasperate or soothe many of the physiological problems we face, and this includes menopausal symptoms.

Drinking caffeine and alcohol, smoking, and eating spicy foods can trigger symptoms including hot flashes, night sweats, and mood swings. However, eating a balanced diet full of fruits, vegetables, whole grains, fibre, and protein, can help to relieve symptoms of menopause. Decreasing the amount of processed foods you eat can also help improve your overall well-being.

Drink Enough Water 💦 💦

Experts advise most people to have around eight cups of water each day. Working this into your daily routine by having a bottle of water handy during the day and drinking herbal tea with breakfast can help you keep your water consumption healthy.

Staying hydrated can regulate body temperature and therefore may reduce the chances of hot flashes, and staying hydrated can also decreases headaches. When you change up your routine, for example over the weekend or when you go on vacation, it is easy to forget to drink water, so try to make sure you are staying healthy and hydrated at those times too.

Sleep 🛏 Well

The importance of sleep cannot be overestimated and is needed for almost every aspect of a person’s mental and physical well-being. Most people need to get around eight hours of sleep each night, but some people need more and some people need less. You know your body the best, and should be able to gauge how much sleep you need. Getting a proper amount of sleep is important for healthy brain functioning. You need enough sleep in order to have a healthy immune system, a healthy cardiovascular system, and in order for your brain to tell your body that it is full.

Exercise Regularly 🏊‍♀️🚴‍♀️🧘‍♀️

Regular exercise helps keep hormones balanced and is necessary for overall health. Weight training is good for developing strong bones, controlling your weight, managing some chronic conditions, and improving focus. Running, swimming or doing another cardio activity a few times a week, is also good for overall health, especially your heart. Workouts like yoga and pilates are used to relieve stress, anxiety, and tension, and to improve mood and flexibility.

These are four of the best steps to take when looking to minimise the symptoms of the menopause and lead a healthy life overall. However, these lifestyle changes are often not enough for everyone. Many women are able to relieve their symptoms by using herbal supplements and/or prescription medicine alongside a healthy lifestyle.

I’m now going to share with you the essential oils that I have personally found to be the best, to alleviate my hot flashes, sleepless nights and mood swings.

Clary sage essential oil is hands down the number one oil for the all-around treatment of menopause. With natural phytoeostrogens that simulate the effects of oestrogen on the body, clary sage essential oil helps balance your hormones, which has a domino effect on menopause symptoms.

Clary sage essential oil decreases anxiety by lowering cortisol production, reduces hot flashes, and helps fight weight gain. This well-studied oil also quells insomnia and eases spasms that can accompany painful menstrual periods during the transition into menopause.

Roman chamomile essential oil is another popular natural aid during menopause. It alleviates stress (which also helps with sleep) and reduces pain, especially headaches that are common during this time.

If you are experiencing skin problems during menopause, roman chamomile essential oil can calm breakouts and reduce inflammation. It is also an excellent choice to help regulate irregular menstrual periods in the months leading up to the full menopause.

Peppermint essential oil.

If you suffer from menopausal hot flashes and night sweats, peppermint should be your go-to essential oil. Its menthol components provide cooling relief– just don’t use it on your face or mucous membranes where it can be an irritant.

Peppermint essential oil is also energising if menopause saps your vitality, and even using it in a diffuser can give you more pep. This essential oil is ideal to calm headaches and nausea too.

Studies have shown that peppermint aids in reducing your appetite if inhaled.

Lavender essential oil 

Between night sweats and insomnia, the menopause can disturb your sleep. Lavender essential oil can counter those symptoms, allowing you to relax and enjoy deep slumber to get the rest you need.

Lavender is very well studied for this use, and it is safer than sleeping pills or other prescription medications. As you’re not left with that ‘groggy feeling’ the following morning.

Lavender essential oil is also an excellent choice if you find your heart racing–a common problem for women in early menopause.

Cypress essential oil

Is another oil to combat a wide range of menopause symptoms. It reduces hot flashes, calms irritability, and relaxes tense muscles.

Cypress essential oil also decreases fluid retention, swelling, and bloating, whilst also detoxifying the lymph system. It improves blood flow and hastens the end of drawn-out, heavy periods too.

Basil Essential Oil

Do you have problems with menopause-related brain fog and loss of concentration? I know I do, on a daily basis. I find it rather infuriating. Ever forgot where you put something? I find it’s almost always my car keys and purse.

Basil has been shown to improve focus and fight both mental and physical fatigue, which makes it perfect for menopause. This energising essential oil is ideal for topical, aromatherapy, and internal use.

Thyme Essential Oil

Thyme is another essential oil with hormone balancing chemical compounds. Additionally, thyme essential oil calms fragile nerves and improves memory and concentration.

If you suffer from menstrual cramps–(a frequent problem during the final menstrual cycles or even during “phantom” periods after menopause) –thyme essential oil can offer pain relief.

When used in skin preparations, thyme can tone ageing skin that accompanies the menopause.

Geranium Essential oil

Geranium is yet another essential oil ideal for cooling night sweats and hot flashes. It hydrates dry skin and also balances raw emotions.

Use geranium essential oil in a diffuser or perfume product to alleviate anger and depression during menopause. This essential oil combines particularly well with clary sage for multi-symptom menopause relief.

Ylang-Ylang Essential Oil.

Like geranium essential oil, ylang-ylang essential oil is perfect to combat menopausal mood swings. This balancing essential oil is wonderfully fragrant and ideal for use in bath and body recipes.

When used topically or in the bath water, ylang-ylang essential oil also improves sluggish circulation.

Menopause is a condition for which many routes of essential oil application are possible. Likewise, the list of essential oils above is a jumping off point too. Other essential oils that work well to treat menopause symptoms include:

  • rose
  • neroli
  • lime
  • orange
  • lemon
  • grapefruit
  • eucalyptus
  • sandalwood
  • marjoram
  • rosemary
  • frankincense
  • helichrysum
  • black pepper
  • ginger
  • nutmeg
  • german chamomile
  • angelica
  • jasmine

It’s best to do a patch test on a small area of skin before using any essential oil on your whole body. Also, most essential oils should be diluted before use on the surface; add a few drops to a carrier oil, like olive or jojoba oil, before using them on their own.

Choose your oils based on your menopause symptoms, which may vary throughout the day and over the course of the month. You may need to use different essential oils in the morning to pick you up and when you need at night to help you relax and go to sleep.

Start with small doses of each essential oil and go up from there, so you can see how you react to them. You don’t want to overstimulate your hormones or pump up your energy so much you feel jittery.

Finally, once you find the essential oils that work for your menopause symptoms, use them consistently. You’ll feel much better if you treat your symptoms before you even start to feel them, rather than after, when they rage out of control. With other natural therapies, such as nutritional supplements, massage, acupuncture, lifestyle modifications, and dietary changes, you can use essential oils to successfully navigate menopause without it having a big impact on your health and well being.

Maybe you’ve had a personal experience with essential oils and what worked for you? I would love to know. Please feel free to leave a comment.