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Aleksandra Ostrowska-Wiwer Perimenopause Herbalist & Naturopath

@herbedies

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Beyond hormones. Back to YOU.💃
🌿Herbal medicine for better sleep, renewed energy & feeling like yourself again in perimenopause.
🔋The Energy Reset ↓

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So… here she is. 🌿📖

Plant Medicine: Healing Herbs for Emotional Balance & Calm.

My book. In my hands. I’m still getting used to saying that. 🥹

Earlier today I shared the moment I opened the package and saw it for the very first time. And honestly, I’m still processing it.

I keep picking it up, turning the pages, putting it down… and then picking it up again because I still can’t quite believe that something I spent so long writing and researching is now a real book sitting in front of me.

And I’m so, so proud of what we created. I wanted Plant Medicine to be more than a collection of herbs and their uses. I wanted to create something that helps you understand why you might be feeling the way you do, and then gives you practical ways to use plants to support yourself.

Inside, I explore 40 medicinal plants, organised around eight areas of emotional wellbeing:

🌿 Calm
🌙 Rest
🧠 Focus
☀️ Uplift
🌱 Resilience
🌸 Hormonal Harmony
🤍 Grief & Release
✨ Self-Love & Inner Peace

Alongside the herbs, we explore the nervous system, stress, sleep, hormones and the connection between our emotional and physical wellbeing. There are detailed plant profiles, traditional uses alongside modern research, safety considerations, and plenty of practical ways to actually use the plants, from teas and tinctures to syrups, oils, baths and botanical rituals.

And then there are the illustrations. 🥹

Seeing @sophie_dunster_artist beautiful botanical artwork printed across these pages has made the whole thing feel even more special.

I spent so many hours researching and writing this book, questioning sentences, checking references, rewriting chapters and trying to create something that would be both beautiful and genuinely useful.

More than anything, I hope this becomes the kind of book you keep within reach. One you return to when you need to rest, when life feels overwhelming, when you need comfort, focus or simply want to understand the plants around you a little better.

Plant Medicine will be published in the UK and US in January 2027 and is available to pre-order now.🇬🇧🇺🇸

Comment BOOK and I’ll send you the pre-order link. 🤍

@leapingharepress @quartobooksuk by @herbedies

you’re in your 40s and you’re exhausted, not sleeping like you used to, feeling more overwhelmed and wondering whether every new symptom is “just perimenopause”… this is exactly why I created this page.
I’m Aleksandra, a biologist, herbalist and naturopath, and I work with women in midlife who want natural support without turning their health into another full time job.
And although herbs are a huge part of my work, my approach doesn’t start with:
“What can I give you for this symptom?”
It starts with:
“What is actually going on here?”
Poor sleep can look completely different from one woman to another. Fatigue can have multiple contributors. A change in your cycle can provide useful context without automatically explaining everything else you’re experiencing.
So I look at the bigger picture.
Your actual sleep pattern. Your energy across the day. Nutrition. Stress and how constantly “on” you feel. Your cycle and symptoms. Relevant health history and blood tests where appropriate.
Then we prioritise.
Because I don’t think women need another enormous list of supplements, sleep hacks and things they’re supposed to be doing perfectly.
And I don’t think good herbal medicine means matching every symptom with another herb.
I want to understand what deserves attention first, choose support deliberately, and then observe what actually changes.
That’s the approach you’ll see here.
🌿 Evidence informed herbal medicine
🌿 Sleep and energy support
🌿 Practical midlife health education
🌿 Natural strategies that fit into real life
If you like natural solutions but want more than wellness guesswork, you’re in the right place.
Follow @herbedies and stay awhile. ❤️ by @herbedies

If you’re exhausted all day, waking around 3AM and wondering which symptom you’re supposed to fix first… this is for you.

One of my clients came to me with a pattern that will probably sound familiar to a lot of women in perimenopause:
Broken sleep.
3AM waking.
Low energy.
Cravings.
Muscle tension.
And anxiety she rated 8/10.

When you have that many things going on, it’s tempting to think you need something for everything.
A sleep supplement.
Something for energy.
Something for stress.
Something for cravings.

But I didn’t want to give her a shopping list.
I wanted to understand the pattern first.
Because the question isn’t always:
“What can I take for this symptom?”
Sometimes the better question is:
“What should we prioritise first?”

We started with her sleep pattern and the level of stress and mental arousal she was carrying through her day and into her nights.

We kept the plan realistic and focused on a small number of changes rather than trying to change everything at once.
And after 4 weeks:

Sleep quality: 4/10 → 8/10
Her 3AM waking went from most nights to around 1–2 nights a week, and getting back to sleep became easier.

Anxiety: 8/10 → 5/10
And no, everything wasn’t suddenly perfect.
Her energy, cravings and muscle tension were still more stubborn.

But that doesn’t mean the plan “wasn’t working”.
It gave us something much more useful:
a clear response to the first thing we chose to prioritise.

And perhaps my favourite part was what she wrote in her Week 4 check-in:
“I feel more in control of perimenopause, rather than being controlled by it.”
That’s what I want more women to understand about personalised herbal support.

It’s not about finding the best herb for perimenopause.
It’s about understanding your symptoms, your patterns and what actually needs attention first.

If you’re dealing with perimenopause symptoms, 3AM waking, poor sleep, daytime fatigue, anxiety or several things at once and you have no idea where to start:
Comment SUPPORT and I’ll message you personally. 🌿

Shared anonymously with permission. Individual experiences and results vary. by @herbedies

You know that feeling when it’s finally evening, everyone’s been fed, everything’s done… and you realise you haven’t had a single moment to yourself all day? 🫠

Especially in your 40s, when your energy isn’t always what it used to be.

One of my favourite things about herbal medicine is that it doesn’t always have to mean capsules, tinctures or complicated routines.

Sometimes, it starts with a beautiful cup of tea.🍵

But there’s actually some fascinating botanical knowledge behind preparing a good herbal infusion.

A LITTLE HERBALIST’S SECRET…

Those wonderful aromas you notice when you brew herbs such as rosemary, peppermint or lemon balm?

They come partly from naturally occurring aromatic oils within the plants.

And because some of these compounds are volatile, covering your infusion while it steeps helps retain more of that beautiful fragrance.

Different plants also have different traditional uses, which is why I always encourage women to learn a little about the herbs they’re choosing.

It’s these small details that make herbal medicine so interesting.

And sometimes, having a quiet moment to prepare and enjoy something lovely is exactly what makes an evening feel a little less rushed. 🤎

💌 LOVE LEARNING ABOUT MEDICINAL PLANTS & WOMEN’S HEALTH?

In my FREE Herbedies newsletter, I share practical herbal knowledge, botanical science and natural approaches to better sleep, energy and wellbeing for women in midlife.

Comment NEWS and I’ll send you the link to join.🌿

Aleksandra | Biologist, Certified Herbalist & Naturopath | Menopause Coach

#HerbalMedicine #Perimenopause #HerbalTea #MedicinalPlants #MidlifeWellbeing by @herbedies

Same life stage. Three completely different problems. Three very different medicinal plants. 🌿

If you’re navigating perimenopause, you’ve probably noticed that it’s rarely just ONE thing.

Some days you’re running on empty. Other days, everything feels overwhelming. And sometimes your digestion seems to have developed a personality of its own. 🫠

But here’s something I wish more women knew…

HERBAL MEDICINE ISN’T ONE-SIZE-FITS-ALL.

And not every plant marketed for “menopause support” does the same thing.

Let’s look at three of my favourites:

🌿 NETTLE LEAF (Urtica dioica)

Traditionally valued as a nourishing herb, containing minerals and other beneficial plant compounds. A beautiful addition to herbal routines focused on nourishment, particularly when you’re feeling run-down.

🌿 TULSI (Ocimum tenuiflorum)

Also known as holy basil, this aromatic plant has a long history in Ayurvedic medicine and has been studied for its potential to support the body’s response to everyday stress.

🌿 DANDELION ROOT (Taraxacum officinale)

One of my favourite traditional bitter herbs. Used in Western herbal medicine for digestive discomfort, including bloating and uncomfortable fullness after meals.

Three plants. Three different purposes.

And that’s what I find so fascinating about herbal medicine.

Understanding the plant, its properties and how it fits into the bigger picture of women’s health.

Because supporting yourself through perimenopause isn’t just about hormones. It’s also about sleep, energy, stress, digestion and how you feel in everyday life.

💌 WANT TO LEARN MORE ABOUT MEDICINAL PLANTS?

In my FREE Herbedies newsletter, I share practical herbal knowledge, fascinating botanical science and natural approaches to better sleep, energy and wellbeing through midlife.

Comment NEWS and I’ll send you the link to join! 🌸

NOW I’M CURIOUS…

Do you currently use any medicinal herbs? 🌿

I’d love to know which ones! Tell me in the comments. 👇

Aleksandra | Biologist, Certified Herbalist & Naturopath | Menopause Coach

#Perimenopause #HerbalMedicine #MedicinalPlants #WomensHealth #HerbalRemedies by @herbedies

You can sleep 8 hours and still wake up exhausted.😩

You can eat well, take your supplements, do everything you’re supposed to do… and still feel like you’re running on empty.

Here’s what I wish more women knew:

Not all exhaustion is the same. And not all exhaustion needs the same approach.🌿

There’s the exhaustion that comes from months of broken sleep.

The kind where your body is completely drained, but your mind refuses to switch off.

The mental fatigue that makes it difficult to concentrate, remember things or even finish a sentence.

And the emotional exhaustion where the smallest task suddenly feels like too much.

In perimenopause, these patterns can overlap. Hormonal fluctuations, stress, sleep disruption and nutritional deficiencies can all play a role.

And this is exactly why I don’t believe in recommending the same three ‚energy-boosting’ herbs to every tired woman.

As a herbalist, I look at the bigger picture. Different plants have different actions, and choosing them thoughtfully matters.

Because the goal isn’t to push your exhausted body harder. It’s to understand what it needs to recover.

And that’s exactly why I created The Energy Reset🔋

My 8-week programme brings together herbal medicine, nutrition, sleep science and simple daily practices to help you understand what’s draining your energy, improve your sleep and build steadier energy — without another overwhelming routine.

✨ Comment ENERGY below and I’ll send you the link to join the waitlist!

You’ll get first access and exclusive early-bird pricing.

💬 Which type of exhaustion feels most familiar to you right now?

Save this for the next time someone tells you to ‚just get more sleep’. 🌿 by @herbedies

Started with five fingers… how many have you got left? 😂👇

Nobody really prepares you for how much your 40s can change the little things.

The forgotten words. The disappearing patience. The nights when you’re exhausted but can’t sleep. And the plans you keep cancelling even though you desperately want to enjoy life again.

Sometimes, it’s not even about missing your younger self.

You just miss having the energy to feel like YOU.🤎

If this sounds familiar, welcome to Herbedies! 🌿

I’m Aleksandra, a biologist, herbalist, naturopath, and menopause coach, I share the fascinating science of medicinal plants and practical ways to support sleep, energy and wellbeing through midlife.

So tell me… 0, 1, 2, 3, 4 or 5 fingers left? 😂

And if you’re in your 40s and want to feel more like yourself again, can we be friends?

Follow @herbedies. 🌿 by @herbedies

It starts with a cup of herbal tea… 🍵

And before you know it, you’re crushing fennel seeds, simmering roots and waiting three weeks for something to finish infusing in a jar. 😂

Welcome to my world!

As a biologist and herbalist, one thing I wish more women knew is that herbal medicine goes SO much further than buying another supplement labelled “menopause support”.

It’s about understanding plants, their properties, how to prepare them and how they can support us through different stages of life.

And honestly? The more you learn, the more fascinating it gets.

Especially in your 40s, when your sleep, energy and wellbeing might start feeling a little different.

You don’t need to become a herbalist to benefit from herbal knowledge. That’s why I love sharing it here. 🤎

NOW I’M CURIOUS… 👀

How far down the herbal rabbit hole are you?

🌿 Still at number 2, making the occasional herbal tea?

🌿 Or are you already at number 10, with mysterious jars taking over your kitchen? 😂

Tell me your number below! ↓

And if you’re a woman in your 40s who loves natural remedies but also wants to understand the SCIENCE behind medicinal plants…

Can we be friends? 🥹🌿

Follow @herbedies for practical herbal medicine, botanical discoveries and women’s health insights from a biologist, herbalist & naturopath, and menopause coach.

#HerbalMedicine #Perimenopause #Herbalist #MedicinalPlants #NaturalWellbeing by @herbedies

How many times have you told someone you’re fine when, deep down, you’re absolutely exhausted?

You get through the day because you have to. You drink another coffee, push through the afternoon slump, and promise yourself you’ll get an early night.

But then bedtime comes, and you’re wide awake again.

And somewhere along the way, you’ve started accepting that this is just what life feels like in your 40s.

*#But what if it doesn’t have to be?

One of the things I love most about my work is watching women rediscover how good they can feel.

Not just having fewer symptoms, but waking up rested, having energy left at the end of the day and feeling like themselves again.

Rachel’s story is one example of what’s possible with the right, individualised support.

And whilst every woman’s needs are different, I believe we deserve more than being told to simply put up with feeling exhausted.

That’s why I’ve spent the past few months creating something very close to my heart.

Energy Reset is launching in just two weeks.

An 8-week programme to help you understand what’s affecting your sleep and energy, and build a practical, natural approach to supporting both.

✨ The waitlist is now open, and everyone on it will get first access at a special early-bird price.

Comment RESET and I’ll send you the link.

Because you deserve to do more than just get through the day. 🤍 by @herbedies

Your body is exhausted, but your brain has apparently scheduled a meeting for 10pm. 🫠

You’re tired all day, dreaming about getting into bed… yet somehow, when bedtime arrives, you can’t seem to switch off.

Sound familiar?

If you’re navigating perimenopause, this cosy golden milk has a botanical twist I think you’ll find interesting. 🌿

THE SECRET? ASHWAGANDHA (Withania somnifera).

This remarkable root has been valued in Ayurvedic medicine for centuries as a restorative herb, particularly during periods of stress.

And modern research has explored something fascinating.

🔬 Clinical trials investigating ashwagandha extracts have reported improvements in perceived stress, sleep quality and the time it takes to fall asleep.

One systematic review of five trials involving 400 adults found benefits for sleep compared with placebo.

🌿 BUT THERE’S MORE TO THIS GOLDEN MILK…

Alongside ashwagandha, I’m using:

🧡 Turmeric — Rich in curcuminoids, studied for their effects on inflammatory pathways.

🤎 Cinnamon — A warming aromatic spice traditionally used in digestive preparations.

🌶️ Black pepper — Contains piperine, which can improve curcumin absorption.

🥥 Coconut oil — Provides fat, which can help with the absorption of curcumin.

🥛 Warm milk — Bringing everything together into a comforting evening drink.

And that’s what I love about herbal medicine.

Understanding not only what each plant brings to a preparation, but also how the ingredients work together.

A little herbalist’s note: The sleep research used specific ashwagandha extracts, so results aren’t directly transferable to homemade golden milk. Ashwagandha also needs care with thyroid or liver conditions, certain medications and during pregnancy.

🌙 STILL STRUGGLING WITH BROKEN SLEEP IN PERIMENOPAUSE?

I’ve created a FREE guide to help you recognise 5 common sleep patterns, understand what may be disrupting your nights and know where to begin.

Comment SLEEP and I’ll send it to you! 💌

Follow @herbedies for herbal medicine, botanical science and natural support for women in midlife. by @herbedies

How many times have you thought, “Maybe THIS will finally make a difference”? 🤷🏻‍♀️

Another supplement. Another recommendation. Another promising solution.

You give it a few weeks, hoping you’ll finally notice something.

But life still feels harder than it used to.

You put off plans because you don’t know how you’ll feel. Simple decisions take more effort. And somewhere along the way, you’ve started accepting a version of yourself you don’t particularly recognise.

Here’s what I wish more women understood about exhaustion in midlife.

Feeling tired is not the whole story.

Your sleep, nutrition, stress response, metabolic health and hormonal changes can all influence how much energy you have available.

And sometimes more than one thing needs attention.

As a biologist, herbalist and naturopath, I love medicinal plants and the remarkable ways they interact with human physiology.

But I also know that meaningful progress comes from understanding the bigger picture and knowing where to begin.

Because you deserve more than simply getting through another day.

You deserve to make plans without immediately wondering whether you’ll have the energy.

To feel capable, present and excited about life again.

And to understand your body rather than constantly second-guessing it.

🌿 That’s why I’m creating Energy Reset.

For women in perimenopause who are ready to move beyond endless trial and error and start rebuilding their energy in a way that feels realistic, manageable and genuinely supportive.

Not another overwhelming wellness overhaul.

A clearer path towards feeling like yourself again.

💌 Comment ENERGY and I’ll send you the link to join the waitlist.

Aleksandra x

Biologist | Certified Herbalist | Naturopath | Menopause Coach

#Perimenopause #MidlifeFatigue #HerbalMedicine #WomensHealth #EnergyReset by @herbedies

Most people see a weed. Herbalists see something rather fascinating. 🌿

And if you’re navigating perimenopause, there’s a reason I want you to know about this root.

LET’S TALK ABOUT YOUR LIVER.

We hear so much about fluctuating oestrogen during perimenopause, but far less about the organ responsible for processing it.

Your liver doesn’t just metabolise hormones. It also produces bile, which helps digest fats and carries certain waste products, including some oestrogen metabolites, into the intestines.

And here’s where it gets interesting…

Some of these metabolites are eliminated, while others can be reactivated by gut bacteria and reabsorbed into circulation.

This is part of the fascinating liver–gut–oestrogen connection.

🌿 SO WHERE DOES DANDELION ROOT FIT IN?

Dandelion root (Taraxacum officinale) has been valued in Western herbal medicine for centuries.

Its traditional uses go well beyond being an ordinary digestive herb.

Here’s what makes it interesting:

🌼 BITTER COMPOUNDS — Including sesquiterpene lactones, traditionally valued for stimulating digestive activity.

🌼 LIVER & BILE SUPPORT — Dandelion root has a long history of use in herbal preparations intended to support liver function and healthy bile flow.

🌼 DIGESTIVE COMFORT — Its traditional use for mild bloating, fullness and slow digestion is recognised by the European Medicines Agency.

🌼 INULIN — A prebiotic fibre naturally present in the root, providing another interesting connection to gut health.

And that’s why I love looking beyond hormones alone when discussing women’s health.

A LITTLE HERBALIST’S NOTE: Traditional digestive and liver support doesn’t mean dandelion has been shown to increase oestrogen clearance. It also isn’t suitable for everyone, particularly those with gallstones or bile duct problems.

🌿 WANT TO UNDERSTAND THE CONNECTION?

I’ve just published a new article exploring why liver health matters during perimenopause, how oestrogen is processed and the fascinating herbal properties of dandelion root.

Comment LIVER and I’ll send you the link to read it! 💌 by @herbedies