An Easy Way to Create a 100% Natural Home Spa for Mature Women

A hormone-regulating ritual for midlife women using only natural ingredients

I’ve been there.
Spas. Beauty parlours. Wellness temples. Retreat centers.
You name it - I’ve probably tried it.

And yet, after all these years, I have to say something honestly:

I have never found a place that works with 100% natural ingredients and truly understands the body, energy flow, skin aging, and the hormonal reality of midlife women.

Somewhere, there was always something.
A fragrance. A preservative. A “natural” product that made my face burn within minutes.

And don’t get me started on face massages that ignore energy flow, lymph, fascia, age, or skin condition altogether. Disappointing - to say the least. And I even gave money for it…

So I stopped searching.

Instead, I created my own spa. At home. With ingredients I trust.
And rituals that actually support a midlife woman’s body, hormones, and nervous system.

Here’s how you can do the same.

Why a Home Spa Works Better in Midlife

Midlife skin and hormones don’t want stimulation - they want regulation.

A home spa allows you to:

• Choose natural ingredients that do not irritate your skin

• slow down enough for the nervous system to settle

• combine rituals efficiently (because energy matters)

• repeat the practice regularly (this is key)

Let’s begin. (For your convenience, a complete overview of everything mentioned is listed at the end)

Step 1: Prepare a Foot Bath (Grounding + Detox)

🦶Feet as a “map” of the body: Reflexology

Foot Reflexology is a practice in which specific points on the feet correspond to organs and systems in the body. Massaging the reflex zones or, like in our case, taking a foot bath, it:

• Promotes relaxation

• Improves blood flow and nerve stimulation

• Encourages mind-body awareness and stress reduction

This is why some people feel better after a foot massage or a foot bath - it’s about nervous system regulation and circulation.

Option A: Ionic Foot Bath

If you have one, use it. Benefits include:

• supporting detox pathways

• encouraging lymphatic flow

• grounding excess mental energy

• supporting organs via reflex zones in the feet

This alone can deeply calm the body.

Note: Discoloration of the water is typically from chemical reactions with the salt you have to put in. I have noticed though, that the water gets a different shade of brown when hubby has his feet in it...

If you would like to get one, here is a possibility:https://amzn.to/4pm5lR2

Do you see the difference between hubby and I?

Option B: Simple Natural Foot Bath

Equally effective when done regularly. Most people have some sort of bucket in the house 😉

You can add to the warm water one of these helpers or even combine 2 of them:

• Epsom salt – magnesium for muscles, nerves, sleep

• Apple cider vinegar – supports pH balance and skin health

• Baking soda – gentle detox and alkalizing support

• Essential oils like lavender (calming), rosemary (circulation). (Mix a few drops with either epsom salt or baking soda before adding to the water. Otherwise the oil will just swim on top of the water.)

Before you let your feet soak for 15–30 minutes, go to the next step:

Step 2: Chlorella Face Mask (Mineral Detox + Renewal)

You could enjoy and combine a natural face mask while your feet soak. There are plenty possibilities; I chose to make an easy diy chlorella mask. Simply mix chlorella powder with a tiny bit of water or rose water – et voila. Deeply beneficial:

• rich in chlorophyll and minerals

• supports detoxification

• helps draw out impurities

• supports skin renewal and glow

• energetically supports release of “old layers”

Apply gently. No scrubbing. No force. Wash off with plenty warm water.

Should you not have chlorella powder in the house, here you can order some: https://iherb.co/eYXsJfRk

Make sure, you buy organic and not from China… Once you do have Chlorella, you could also start taking it. Here a little side excursion into what this super algae can do:

Chlorella is a single-celled freshwater algae rich in chlorophyll, protein, vitamins, minerals, and phytonutrients.

1. Supports Natural Detox Pathways

• Contains compounds that can bind to heavy metals and environmental toxins in the gut

• Supports the body’s elimination process (via liver → bile → stool)

2. High Chlorophyll Content

• Chlorophyll supports:

  • Cellular oxygenation

  • Blood health

  • Gentle internal “cleansing” effect

• Traditionally associated with reducing body odor and supporting gut balance

3. Rich Nutritional Profile

Chlorella contains:

• Complete plant protein (all essential amino acids)

• Iron (plant-based)

• Magnesium

• Zinc

• Iodine (small amounts, varies by source)

• Vitamins A, C, E

• B-vitamins (note: B12 is not reliably bioavailable for everyone)

4. Immune System Support

• Contains polysaccharides that may support immune modulation

• Some studies suggest enhanced activity of natural killer (NK) cells

• Often used during times of stress, fatigue, or seasonal vulnerability

5. Gut & Digestive Support

• Supports healthy gut flora

• May improve bowel regularity

• Helps bind waste products in the intestines, aiding elimination

6. May Support Energy Levels

• Nutrient density + iron + chlorophyll = subtle energy support

• Many people report more stable energy (not a stimulant effect)

7. Supports Skin & Cellular Health

• Antioxidants help combat oxidative stress

• Often used in beauty-from-within protocols

• Supports collagen environment indirectly (via minerals + detox support)

8. May Support Cholesterol & Blood Sugar Balance

Some studies suggest chlorella may help:

• Lower LDL cholesterol

• Improve insulin sensitivity
  Results vary and depend on dose, quality, and consistency.

Important Considerations

• Start low and slow (especially if sensitive)

• Possible initial reactions:

  • Headache

  • Fatigue

  • Digestive changes
    → often due to detox/binding effects

• Not ideal for:

  • Autoimmune flares (check first)

  • Iodine sensitivity (depends on source)

• Choose cracked-cell-wall chlorella for absorption

  

Lets Look Into Chlorella For Hormonal Balance

Hormonal balance isn’t something the body needs to be forced into.
More often, it’s something that emerges when stress is reduced, elimination pathways are supported, and the nervous system feels safe enough to regulate itself.

This is where chlorella and foot reflexology come together in a surprisingly complementary way - especially for midlife women.

Chlorella is often discussed in the context of detox, but its relevance for hormonal balance lies in how the body processes and clears hormones.

The liver and digestive system play a central role in breaking down and eliminating used hormones, particularly estrogen. When this process is sluggish, hormonal by-products can be reabsorbed, contributing to symptoms often described as imbalance.

Chlorella supports this process gently by:

• Assisting natural detox and elimination pathways

• Supporting gut health and regularity

• Helping reduce overall toxic load that can interfere with hormone signaling

Rather than acting on hormones directly, chlorella helps clear the internal terrain so hormonal communication can function more smoothly.

Why Foot Reflexology Influences Hormonal Balance

Foot reflexology works through the nervous system, not through chemistry.

Specific reflex zones on the feet correspond to the endocrine glands and stress-regulation centers of the body. Gentle stimulation of these points is traditionally used to support relaxation, circulation, and internal balance - all of which are essential for healthy hormonal rhythms.

In times of stress, hormonal signals often become noisy or erratic. Reflexology helps quiet that noise.

If you combine warm water foot soaks with some targeted pressure massage afterwards:

• You will probably experience an even more relaxing, restorative effect that helps digestion, circulation, and overall sense of well-being.

• It can feel like your body is “resetting” or balancing energy.

Key Reflexology Points for Hormonal Support

• Pituitary gland (center of the big toe): supports overall endocrine coordination

• Hypothalamus (upper area of the big toe): links stress, sleep, temperature, and appetite

• Adrenal glands (inner arch): supports the stress response and energy regulation

• Kidneys (middle arch): associated with vitality, aging, and resilience

• Liver (right foot, outer arch): supports hormone metabolism and clearance

• Ovaries & uterus (heel area): supports pelvic circulation and grounding - even post-menopause

A Gentle Hormone-Balancing Ritual at Home

The goal isn’t dramatic detox or instant change.
It’s regulation - creating conditions where the body can remember its own rhythm.

Neither chlorella nor reflexology acts as a hormone replacement or quick fix.
They support the systems that allow balance to arise naturally.

If you happen to have a tennis ball at home, or one of the massage tools like the ones shown on this pic below, roll your feet over it after your foot bath.

A little daily ritual could be:

• Taking chlorella earlier in the day

• Enjoying a warm footbath to wind down in the evening

• Spending a few minutes stimulating the above mentioned reflexology points with mindful pressure

Ok, lets go back to your home spa:

Now you have the mask on your face and before you sit down to soak your feet, why not prepare one of these, so you can:

- listen to your favourite comedy (laughing is SO beneficial 😊) or

- do some breathwork (there are plenty free apps available), or

- listen to one of my free short healing journeys. You find them here: https://soulcompact.com/get-your-soul-gifts

You prefer to rest and listen to your own thoughts? Good enough.

Now get comfy, and while your face is being nourished and your mind relaxes, your feet are working for you too.

Step 3 + 4: Coconut Oil for the Feet + Honey Mask for the Face

After 15 – 30 minutes dry your feet and wash the chlorella off your face.

Chances are, that you have honey in your kitchen. (Please make sure, it is real honey and not some sugar concoction. Maybe you even know a beekeeper personally or find one in your surroundings where you could get your honey from.

Apply a raw honey mask to your face, neck (and decollete if you wish) and let the benefits of honey pamper your skin:

• humectant (draws moisture into skin)

• antibacterial

• soothing for sensitive skin

• heart-opening energetically

• supports a natural glow

Read more about honey and hormones further down.

While your skin is now doing some happy dance, massage your feet with coconut oil / fat and if you feel like, do some targeted pressure massage as mentioned earlier. Dedicate to each foot at least 5 minutes of rubbing in coconut oil and or do some pressure point massage. Don’t forget to roll them over a tennisball as well. (See above).

Benefits of coconut oil:

• deeply nourishing

• antibacterial

• supports skin barrier

• grounding and calming

Put on warm (old) socks afterward - warmth seals the nervous system.

Read more about coconut oil and hormones further down.

🍯 Honey & Hormonal Health (Why It’s So Supportive in Midlife)

Raw honey is more than a skin-soother - it quietly supports hormonal balance through nervous-system regulation and metabolic support.

In midlife, hormones are often disrupted not only by estrogen changes, but by blood sugar fluctuations and chronic stress. Honey helps here in subtle but meaningful ways.

How honey supports hormonal health:

• stabilizes blood sugar when used in small amounts

• supports adrenal health (less cortisol spikes = calmer hormones)

• promotes relaxation via gentle serotonin support

• supports gut health, which is essential for estrogen metabolism

• reduces inflammation, which otherwise interferes with hormone signaling

Applied to the skin, honey:

• calms stress-induced inflammation

• supports the skin barrier (important as estrogen declines)

🥥 Coconut Oil & Hormonal Support in Midlife

Coconut oil (or coconut fat) is one of the most grounding, hormone-friendly oils - especially for women in midlife.

Its value isn’t in “balancing hormones” directly, but in how it supports the systems that hormones depend on: the nervous system, metabolism, skin barrier, and thyroid function.

How coconut oil supports hormonal health:

• Supports nervous system safety
  Applied to the feet or body, it helps signal safety to the nervous system - a key factor in hormone regulation.

• Provides stable fats for hormone production
  Hormones are made from fats. Coconut oil contains medium-chain fatty acids that are easily metabolized and support overall endocrine health.

• Supports thyroid and metabolic function
  The medium-chain triglycerides (MCTs) in coconut oil support metabolic efficiency, which indirectly supports thyroid function - often affected in midlife.

• Anti-inflammatory and antimicrobial
  Coconut oil helps reduce low-grade inflammation, which can interfere with hormone signaling, and supports skin health as estrogen levels shift.

• Strengthens the skin barrier
  As estrogen declines, skin becomes drier and more sensitive. Coconut oil helps maintain moisture and resilience without overstimulating the skin.

Step 5: Aloe Vera – Fresh from the Plant

Everyone should have an aloe plant at home. If you do not have one, get one! It is like having your own little pharmacy in the house 😊 (In some grocery stores you can buy an aloe leave on its own.)

After washing off the honey mask, use some gel of your harvested or bought aloe vera leave.

Apply directly and let it absorb.

Don’t forget to hydrate yourself as well! See Step 9.

🌿 Aloe Vera (Topical Use) & Hormone Support in Midlife

Fresh aloe gel, harvested from the leaf, is one of the most supportive topical remedies for women in hormonal transition, especially when skin becomes more sensitive, reactive, or dry.

How topical aloe supports midlife skin and hormonal balance:

• Cools and soothes hormonally sensitive skin
  As estrogen levels shift, skin often reacts more strongly to heat, products, and stress. Aloe has an immediate cooling and calming effect.

• Supports skin barrier repair
  Hormonal changes can weaken the skin’s protective barrier. Aloe helps hydrate and support regeneration without clogging pores or overstimulating the skin.

• Reduces inflammation triggered by stress and hormonal fluctuation
  Lower inflammation supports clearer hormone signaling in the body overall.

• Hydrates without heaviness
  Aloe delivers moisture without oils, making it ideal before applying a nourishing face oil.

• Signals safety to the nervous system through gentle touch
  Slow, mindful application of aloe helps shift the body out of stress mode - an important factor in hormonal regulation.

Step 6: A High-Quality Face Oil (Less Is More)

A valuable face oil is mandatory — yes, I’m serious 😉

You only need a few drops. Warm the oil between your hands and press gently into the skin.

Should you want to get one or stock up your face oil, here a few excellent options:

Jojoba, Rosehip and Moringa oil blend: https://iherb.co/jaz5r17B

Evening primerose oil: https://iherb.co/Lp5yMu7F

Pomegranate seed oil: https://iherb.co/kx3nniC

Let me explain why:

Oils That Deeply Support Mature Skin

Jojoba · Rosehip · Moringa (a beautifully balanced blend)
This trio works in harmony to nourish, protect, and regenerate mature skin.

• Jojoba oil closely resembles the skin’s natural sebum, helping balance moisture without clogging pores.

• Rosehip oil supports collagen production, skin renewal, and the appearance of fine lines and scars.

• Moringa oil is rich in antioxidants and fatty acids, protecting the skin barrier and improving elasticity.
  Together, they support hydration, resilience, and a healthy glow — especially as estrogen levels change.

Evening Primrose Oil
A classic ally for hormonally influenced skin.

• Rich in gamma-linolenic acid (GLA), which supports skin elasticity and hydration

• Helps soothe dryness, sensitivity, and inflammation often seen in mature skin

• Supports the skin’s structural integrity when hormonal shifts affect texture and tone

Evening primrose oil is particularly supportive for skin that feels thin, reactive, or depleted.

Pomegranate Seed Oil
A potent oil for regeneration and protection.

• Rich in punicic acid, a powerful antioxidant that supports skin repair

• Helps stimulate cell renewal and improve firmness

• Supports collagen and elastin preservation

• Offers deep nourishment for dry, mature, or sun-exposed skin

Pomegranate seed oil is especially beneficial for skin that is ready to restore vitality and strength, not just moisture.

Mature skin doesn’t need more products - it needs oils that understand change, protect deeply, and nourish wisely.

Step 7: Red Light, Breath & Deep Rest

If you red my January Soul Spark, where you learned about the benefits of Red Light Therapy, you might now have a red light lamp or belt. If you did not read it yet, you can do so here: https://soulcompact.com/library/b/led-light-therapy-midlife-women

If you do have one, make yourself comfy underneath it or if it is a belt, wrap it around your belly or lower back.

Red light supports:

• cellular regeneration

• mitochondrial health

• circulation

• skin and tissue repair

You could now simply take a nap or do some hormone-soothing breathing, or both 😉:

• inhale through the nose

• long, slow exhale through the mouth

Another possibility: listen to a personalized Yoga Nidra for deep relaxation.

Benefits of Yoga Nidra:

• nervous system regulation

• deep rest without sleep

• supports hormonal balance

• reduces cortisol

• improves sleep quality

👉Should you not have a personalized Yoga Nidra session, you can book one with me here: https://soulcompact.com/hormone-yoga-and-yoga-nidra

Step 8: Care for Your Vagus Nerve

The vagus nerve is the main nerve of the parasympathetic nervous system - your body’s “rest and digest” mode.

It influences:

• hormones

• digestion

• heart rate

• mood

• immune system

Simple ways to support it:

• humming

• gentle neck massage

• slow head movements

• long exhalations

This is not optional in midlife - it’s foundational.

You could of course take care of your vagus nerve while enjoying the red light therapy device.

Step 9: Hydration & Hormone-Supporting Teas

Hydrate well during and after your spa time. Here some helpful herbal teas:

• Red clover – estrogen harmony

• Lemon balm – nervous system + thyroid

• Nettle – minerals, adrenals

• Shatavari – feminine nourishment

Drink warm, slowly, with presence throughout the day. Not only during your Spa day – but every day.

Step 10: Yoni Steam (If You Feel Called)

Yoni is a Sanskrit word referring to the womb space and female reproductive system.

A yoni steam:

• supports pelvic circulation

• nourishes vaginal tissues

• supports womb health

• offers deep emotional release

How to create one:

1. Boil water with herbs (e.g., calendula, rose, chamomile)

2. Pour into a heat-safe bowl and place in the toilet

3. Sit above the steam (never directly on it)

4. Wrap yourself warmly with a towel

5. Steam for 10–20 minutes

Always listen to your body.

Movement Matters: Shake It Out

Before closing your spa ritual:

• shake your body from top to toe

• start slow, then more vigorously

• let sound come if it wants to

Why shaking works:

• releases stored tension

• discharges stress hormones

• resets the nervous system

• supports emotional release

Animals do this instinctively.
So should we.

Ritual Is Not a Luxury

Gift yourself this time regularly - ideally weekly. There are of course many, many other options to integrate into your very own Home Spa.

What I’m describing here is clearly not the usual bubble-bath version of self-care. It all depends on how much time you can dedicate. Some weeks it may be a whole day, others just an evening or a few quiet hours - you decide. Your home spa is not measured in minutes, but in presence.

Rituals regulate hormones. They anchor the nervous system. They remind the body it is cared for.

Having said that:

Join Me for SoulSpa

My free SoulSpa is coming up on February 10th.
I would love to have you join me for another spa moment - this time for your energy fields. Sign up here: https://soulcompact.com/soulspa

✨ You deserve this. ✨

Blessings

PS.

🧺 Home SoulSpa Shopping List

(Choose what you already have - this is not about buying everything)

🦶 Foot Bath & Grounding

• ☐ Large bowl or foot tub

• ☐ Epsom salt (magnesium-rich)

• ☐ Apple cider vinegar (raw, unfiltered)

• ☐ Baking soda

• ☐ Essential oils (optional): lavender, rosemary

• ☐ Tennis ball or foot massage ball / roller

• ☐ Warm socks (old and cozy)

🌿 Face Masks & Skin Care

• ☐ Raw honey (for face mask)

• ☐ Chlorella powder with water or rose water

• ☐ Fresh aloe vera plant (highly recommended) or aloe vera leaf

• ☐ Small bowl + brush or fingers for application

• ☐ Soft face cloth or towel

💧 Oils & Nourishment

Face & Body Oils

• ☐ Coconut oil / coconut fat

• ☐ Rosehip oil

• ☐ Moringa oil

• ☐ Evening primrose oil

• ☐ Pomegranate seed oil

(You only need a few — quality over quantity)

🔥 Warmth, Rest & Nervous System Care

• ☐ Hot water bottle or heating pad

• ☐ Blanket

• ☐ Yoga mat or comfortable resting place

• ☐ Red light lamp or red light belt (optional)

🎧 Sound, Breath & Deep Rest

• ☐ Headphones or speaker

• ☐ Access to healing journeys / meditations

• ☐ Access to Yoga Nidra (guided or personalized)

🍵 Hydration & Herbal Support

• ☐ Red clover tea

• ☐ Lemon balm tea

• ☐ Nettle tea

• ☐ Shatavari tea

• ☐ Teapot or mug you love

🌸 Womb & Pelvic Care

• ☐ Herbs for yoni steam (e.g. calendula, chamomile, rose)

• ☐ Heat-safe bowl or pot

• ☐ Large towel

🕯️ Ritual Touches (Optional but Lovely)

• ☐ Candle

• ☐ Journal or notebook

• ☐ Pen

• ☐ Soft music

• ☐ Timer (so you don’t check the clock)