Ochre Naturopathy

An important message regarding repeat prescriptions and product pick-up over the Christmas/ New Year period. ​​​​​​​​
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Please start to consider your supplement requirements over this period and get in touch to arrange your repeat prescriptions as soon as possible. The last day for product pick-up from Wodonga Beauty Room will be Thursday 22 December.​​​​​​​​
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I will be on leave from Friday 23 December and will return as normal on Wednesday 04 January. Any direct messages or emails received during this time will be responded to upon my return. ​​​​​​​​
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Thank you always for your continued support ✨​​​​​​​​
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Perri xx

With the festive season fast approaching, consuming alcohol can naturally become a more regular part of our lifestyles. Here are a few little tips and tricks to help minimise the impact of alcohol on your health over the Christmas and New Year period.

STAY HYDRATED - as a general rule, for every standard drink you consume, consume one glass of water.

PROTEIN - always eat something small and protein-rich before consuming alcohol, some good options include meats i.e. Chicken or Turkey, Greek yogurt, protein balls, hummus dip with veggie sticks and hard-boiled eggs. Protein helps keep you full and satiated, so that you are less likely to reach for calorie dense 'party' foods.

CHOOSE WISELY - opt for clear spirits such as gin or vodka, mixed with soda water. Avoid soft drinks, juices and other mixers. Go for red wine over white if possible.

SUPPLEMENTS - the body requires specific nutrients in order to metabolise alcohol efficiently - a good Vitamin B complex and some Zinc are my top recommendations. Herbal medicines such as St Mary's Thistle will also help to protect your liver cells against the damage caused by alcohol!
*Always consult with a Health Care Professional before using supplements

MODERATION - remember, alcohol is a neurotoxin and should be consumed in moderation!

With hay fever season in full swing, many are reaching for their daily anti-histamine to provide symptomatic relief. However, over time, the use of antihistamines can bring about a number of undesirable side effects for the individual.

Quercetin is a naturally occurring polyphenol compound known for its anti-allergic properties, which are attributed to a number of different mechanisms of action, including inhibition of histamine release, inflammatory cytokines, enzymes and mediators, improvement in Th1/ Th2 balance and reduction of antigen-specific IgE antibody formation. These actions combined make quercetin particularly effective for the treatment of allergic conditions, including hay fever.

Natural food sources of quercetin include onion, apples, dark berries, citrus fruits, red grapes, broccoli, buckwheat and green tea. Quercetin is also available in supplement form. Studies have demonstrated that 25mg/ kg body weight quercetin/ day is effective in reducing hay fever symptoms. Always consult a qualified health care practitioner before taking nutritional or herbal supplements.

In Australia, non-steroidal anti-inflammatory drugs (NSAIDs) are amongst the most common medications used to treat recurrent pain associated with inflammation, such as headache, musculoskeletal pain, arthritis and dysmenorrhoea. However, the long-term use of NSAIDs comes with many undesirable side effects, including gastrointestinal upset, hepatotoxicity, renal injury and respiratory complications. ​​​​​​​​
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In recent years there has been a shift towards natural pain management, with a large focus on the anti-inflammatory actions of herbal medicine, Turmeric. Turmeric possesses the anti-inflammatory, analgesic and antipyretic actions of NSAIDs, is a potent antioxidant and has hepatoprotective effects compared to NSAIDs, which are hepatotoxic. ​​​​​​​​
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Research has shown that Turmeric is as efficacious in the treatment of inflammatory pain conditions, as NSAIDs. A clinical study conducted in 2019 found patients with osteoarthritis who were given high-potency Turmeric (BCM-95) reported comparable positive outcomes to patients given Diclofenac over a 28-day period. Those taking Turmeric also reported significantly less side effects compared to those taking Diclofenac.​​​​​​​​
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Furthermore, the combination of high-potency Turmeric and herbal medicine Boswellia serrata was shown to be more efficacious than NSAIDs in the treatment of osteoarthritis. This combination produced greater positive outcomes than Celecoxib after a 12-week period, with NIL side effects reported. ​​​​​​​​
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Whilst herbal medicines are considered ‘safe’, there are some co-prescribing considerations and contraindications with use. Please consult with your qualified health practitioner before commecing any herbal medicines. For information on natural pain management products available, please get in touch.​​​​​​​​
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doi: 10.1186/s13063-019-3327-2​​​​​​​​
doi: 10.3892/mmr.2013.1661

WINTER SKIN

During the Winter months, the cold air, low humidity and increased exposure to heating zaps moisture from our skin causing it to become dry and dehydrated. This effect commonly worsens skin conditions such as dermatitis (eczema), which is characterised by dry, dehydrated skin. When the skin is dehydrated, cell-to-cell communication fails, product absorption is reduced, skin barrier function becomes impaired and our natural desquamation (exfoliation) process slows down, resulting in a build-up of old skin cells. This creates a rough skin texture as well as blockages of the pores, which then leads to congestion and skin breakouts. Dry and dehydrated skin also worsens the appearance of pigmentation and fine lines.

To help prevent dry and dehydrated skin, it is important to ensure that we consume a minimum of 2L of water daily. Only 13% of the water we consume reaches our skin, so it is important to aim high. Omega-3 Essential Fatty Acids (EFAs) are also excellent for skin hydration, so look at increasing nuts, seeds, avocado, flaxseed oil and deep sea oily fish in your diet or consider a good-quality Omega-3 EFA supplement. Topically, tweaking your skincare prescription with the help of your Corneotherapist will ensure that you are using the correct products for your skin’s needs during the cooler months.

Herbal Medicines ready to be mixed up. Today consisted of hormone balancing, stress + anxiety formulas, energy tonics and liver support!

OMEGA-3 ESSENTIAL FATTY ACID (FISH OILS) SUPPLEMENTS ​​​​​​​​
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Omega-3 Essential Fatty Acids (EFAs) cannot be metabolised by the body and must therefore be obtained through our diet. In certain circumstances there is a need for supplementation with EFAs (fish oil supplements), in order to incur a therapeutic benefit. However, it is important to know what to look for when selecting a fish oil supplement as not all fish oil supplements are created equally. ​​​​​​​​
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Ideally we want to choose a high-quality fish oil supplement that is derived from wild caught, deep sea fish, which has been purified and independently tested by a third-party certified lab for environmental toxins, including heavy metals, plastics and pesticides. ​​​​​​​​
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It is important that we choose wild caught fish over farmed fish, as farmed fish are typically grain-fed, which changes their omega profile from omega-3 to omega-6 and this can actually exacerbate inflammation! Fish that have been wild caught in their natural habitat, feeding on smaller fish, retain their omega-3 profile, which is a very potent anti-inflammatory. ​​​​​​​​
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In this case, practitioner-only fish oil supplements are highly recommended and generally speaking over-the-counter fish oil supplements should be avoided. Always remember, a good quality fish oil supplement should NEVER taste like fish.

PREMENSTRUAL SYNDROME (PMS)​​​​​​​​
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As many as 85% of menstruating women report experiencing one or more PMS signs or symptoms prior to their menstrual bleed. It is important to note that PMS signs and symptoms are common, but they are NOT normal. Apart from some slight lower abdominal pain/ discomfort, we really should not experience any PMS signs or symptoms prior to our menstrual bleed, at all. PMS signs and symptoms are generally an indication of underlying hormonal imbalances (an imbalanced oestrogen/progesterone ratio is often involved), however with the right care and support you can experience a menstrual cycle free from PMS signs and symptoms.

ACUTE CONSULTATIONS ​​​​​​​​
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Acute consultations are short 20-minute consultations designed for the rapid treatment of acute conditions such as colds, flus, tonsillitis, hay fever, gastro, urinary tract infections etc. Acute consultations are also perfect for anyone looking to support and enhance their immunity, prevent illness or assist recovery from illness. ​​​​​​​​
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Acute consultations are currently available to both new and existing patients via face-to-face or Telehealth (Zoom, FaceTime or phone call) appointments. ​​​​​​​​
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Bookings are available online via link in bio, direct message or email [email protected] ​​​​​​​​
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Please note: Acute consultations are designed for the treatment of acute conditions and immune support only. If you require a more in-depth appointment, please book an initial or follow-up consultation as appropriate.

March is Endometriosis Awareness Month​​​​​​​​
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Endometriosis is a very common female reproductive condition whereby normal functioning endometrial tissue is found in abnormal locations outside of the uterine cavity, for example the pelvis, the abdomen, the bowel - it has even be found in the brain!​​​​​​​​
Because the endometrial tissue, despite its location in the body, is under the influence of our hormones, all endometrial thickens during the earlier phase of our menstrual cycle and then ‘sheds’ or bleeds at the time of menstruation, which leads to extreme pain amongst other signs and symptoms. ​​​​​​​​
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The Facts​​​​​​​​
- Endometriosis affects one in nine females, which equates to over 200 million females worldwide. ​​​​​​​​
- 60% of females with Endometriosis report the onset of symptoms before age 20, however on average a correct diagnosis of Endometriosis takes six or more years. ​​​​​​​​
- 70% of Endometriosis sufferers have to take unpaid leave from work and 1 in 6 have lost their job due to Endometriosis ​​​​​​​​
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At present, the gold standard for diagnosis and ‘treatment’ of Endometriosis is Laparoscopic surgery, which involves surgical excision or ablation of endometrial tissue. Unfortunately there are risks associated with Laparoscopic surgery and it does not always prevent the recurrence of Endometriosis. Additional ways to support a diagnosis of Endometriosis include:​​​​​​​​
- Regulating hormone levels via the gut, liver and lymphatic systems​​​​​​​​
- Dietary and lifestyle modifications ​​​​​​​​
- Psychological and emotional supports​​​​​​​​
- Manual therapies incl. Physiotherapy and Acupuncture​​​​​​​​
- Regulating the immune system

PRECONCEPTION CARE​​​​​​​​
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Men and women can improve the chances of pregnancy and give their baby the best start to life by ensuring they have a healthy diet and lifestyle well before the baby is conceived. ​​​​​​​​
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It takes 90 days for s***m to form and eggs to mature, this is why preconception care should commence a minimum of three months prior to any attempt to conceive. However, research is now demonstrating that the health of the mother and father during the 6-12 months prior to conception determines the health of the future child. Ultimately, taking an integrative approach to health and wellbeing, along with high quality natal supplements, for 6-12 months prior to conception, shows better outcomes for father, mother and baby.

HAPPY VALENTINES DAY

Leafy green vegetables can be easily incorporated into your diet in diverse ways to increase the nutritional quantity. Here are some easy ways to increase leafy green vegetables in your diet.​​​​​​​​
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SALADS - green leafy vegetables should make up the base or bulk of your salads - spinach, kale, rocket, endive, micro-greens, beet or collard greens, cabbage, romaine or mesclun lettuces are all great leafy green vegetable salad options​​​​​​​​
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SMOOTHIES - add one cup of leafy green vegetables such as spinach, kale, beet or collard greens to smoothies, the fruit in the smoothie will disguise the taste of the leafy green vegetables​​​​​​​​
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SOUPS - leafy green vegetables such as kale, silverbeet, bok choy and fresh herbs work well in soups as they wilt down making them easier to digest​​​​​​​​
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SAUCES - leafy green vegetables such as spinach and kale can be substituted into pesto recipes, or try this easy green goddess dressing https://www.loveandlemons.com/green-goddess-dressing/​​​​​​​​
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SANDWICHES - load your sandwiches and toasted sandwiches with leafy green vegetables such as spinach, rocket, micro greens, romaine or mesclun lettuces, or try using larger lettuce leaves as an alternative to wraps or bread​​​​​​​​
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SAUTES - for an easy side dish or extra greens with your meal, saute leafy green vegetables such as bok choy, broccoli, kale, spinach and silverbeet with some olive oil, garlic (if tolerated), salt and pepper​​​​​​​​
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SCRAMBLES - add one cup of leafy green vegetables such as spinach, kale, rocket, beet or collard greens, micro-greens, fresh herbs to scrambled eggs and omelettes​​​​​​​​
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SUPPLEMENTS - if you really struggle to include leafy green vegetables in your daily diet, consider supplementing with a good-quality greens powder. Please consult your qualified health practitioner for individual advice

HOW TO FIGHT A VIRAL INFECTION

WATER - drink at least 3L of water per day, this should include filtered water, bone broths and herbal teas

REST - sleep well, nap often and do not exercise for the first two weeks, when feeling ready, re-introduce gentle exercise slowly, if you still feel tired after exercising you need more rest

DIET - eliminate consumption of pro-inflammatory foods including gluten, dairy, sugar, caffeine and alcohol and increase consumption of anti-inflammatory, antioxidant and immune-boosting foods such as soups, broths, vegetables and proteins

SUNLIGHT - aim to get 20-minutes of direct sunlight exposure to the bare skin (arms, chest, stomach) each day

CLEANSE - take 1-2 showers per day, placing a few drops of essential oil on the shower floor and breathing in deeply, also take regular baths with epsom salts

SUPPLEMENT - take a nutritional and herbal supplement protocol as prescribed by your Naturopath

2022 ✨

A few slight changes to my opening hours/ late nights this year, which I have added to my clinic highlights, but apart from that it is back to business as usual for me this week!

If you have an appointment booked over the coming weeks and you are isolating or trying to limit your movements, please let me know and we will swap this to a Telehealth (Zoom, FaceTime or phone call) appointment.

Looking forward to supporting you all through a happy and healthy 2022

Perri xx

PRE-MENSTRUAL SYNDROME (PMS)

PMS is characterised by the recurring physical and psychological signs and symptoms that develop late during the luteal phase of the menstrual cycle (leading up to menstruation) and resolve throughout, or by the end of menstruation. Up to 150 different signs and symptoms have been associated with PMS, however they are generally categorised into five main ‘types’ of PMS - PMS-Anxiety, PMS-Cravings, PMS-Depression, PMS-Hyperhydration and PMS-Pain.

As many as 85% of menstruating women report experiencing one or more PMS signs or symptoms - it is important to note that PMS signs and symptoms are common, but they are NOT normal! A further 7% of menstruating women will experience PMS signs or symptoms that are severe enough to interfere with normal daily functioning and performance of everyday tasks. In this case it is important to differentiate PMS from another, more severe pre-menstrual condition known as Pre-menstrual Dysphoric Disorder (PMDD).

VITAMIN D

Vitamin D is important for a number of different functions within the human body, including mineral homeostasis, proper bone formation, strong immune system function, mood stabilisation and prevention of chronic diseases, amongst others important functions.

The sun’s ultraviolet (UV) radiation is the best and most abundant natural source of Vitamin D. During the Australian Summer when the UV index is high, most individuals maintain or achieve adequate Vitamin D levels incidentally, by spending just a few minutes outside in the sunshine every day. However, during the Winter in Australia, the UV index drops significantly, meaning adequate Vitamin D levels are not as easily maintainable or achievable. This is why we more commonly see Vitamin D deficiency present during or post-Winter.

In order to maintain or increase Vitamin D levels during the Winter, individuals with fair-to-medium skin need approx. 3-5 hours of direct (no sunscreen) midday sun exposure to the bare arms and hands (or equivalent area of skin) spread across the week. This is equivalent to 25-45 minutes per day. Additionally, small amounts of Vitamin D are found in some food sources, including oily fish, eggs, butter and meat.

HERBS FOR IMMUNE HEALTH

ANDROGRAPHIS | immune-modulating, anti-microbial, anti-pyretic properties | use for: upper respiratory tract infections, lower respiratory tract infections, fevers

ECHINACEA | immune-modulating, anti-microbial, anti-inflammatory properties | use for: upper respiratory tract infections, lower respiratory tract infections

ELDERFLOWER | astringent, anti-catarrhal, expectorant properties | use for: colds, flus, nasal + lung congestion, sinusitis

EYEBRIGHT | anti-catarrhal, astringent, mucous membrane tonic | use for: colds, flus, head + nasal + ear congestion, conjunctivitis

MARSHMALLOW | demulcent, emollient, drawing agent | use for: sore throats, coughs, sinusitis

*Always consult a qualified Health Care Practitioner before taking Nutritional or Herbal supplements

WINTER SKIN

During the winter months, the cold air and low humidity zaps moisture from our skin causing it to become dry and dehydrated. When the skin is dry and dehydrated, cell-to-cell communication begins to fail, product absorption capacity is reduced and barrier function becomes impaired. Our natural desquamation (exfoliation) process also slows down, resulting in a build-up of ‘old’ skin cells, which creates rough skin texture and surface blockages of the pilosebaceous follicles (pores), which leads to congestion and breakouts.

To help prevent dry and dehydrated skin, aim to consume minimum 2L of water per day. Only 13% of our total water intake reaches the skin, so it is important that we are drinking enough water.
Omega 3 Essential Fatty Acids (EFAs) are also critical for skin hydration as they maintain (or repair) the skin’s acid mantle layer, to prevent trans-epidermal water loss. Good sources of EFAs include deep sea oily fish, avocado, chia seeds, walnuts, pumpkin seeds, ground flaxseed and flaxseed oil.

I hope everyone enjoyed a nice and relaxing long weekend ✨💫

Some appointment availabilities this week (Wed and Thur) for both new and existing patients. Bookings are available online via link in bio or email [email protected]

ACNE COSMETICA

Acne cosmetica is a type of acne that results from the use of cosmetic products. Cosmetic products seep into the skin’s pores, which creates surface blockages, leading to breakouts. Acne cosmetica tends to affect the cheeks, chin, forehead and hairline and typically appears as very small breakouts, including pimples and whiteheads.

Acne cosmetica is commonly caused by the use of hair-care products, heavy moisturisers, eye creams, make-up (primers are a huge culprit) and sunscreens.
It is important to note that acne cosmetica does not always appear straight away and can take a few days to months to appear, which can make it difficult to identify the connection between cosmetics and acne.

To help prevent acne cosmetica:
- Aim to go make-up free a couple of times per week to give your skin a break
- Avoid using chemical-based cosmetics, instead opting for natural/ skin-friendly cosmetic products
- Completely and thoroughly remove all make-up before exercising and before going to bed at night (you should double cleanse in the evening)
- Ensure you thoroughly wash and clean your make-up brushes on a regular basis and DO NOT share them with others

It’s Natural Medicine Week!

Did you know that 75% of Australians have used at least one form of Natural Medicine (Naturopathy, Acupuncture, Massage, Chiropractic etc.) within the last year?
Natural Medicine Week is all about promoting, educating and raising awareness around the important role Natural Medicine Practitioners play in the health and wellbeing of individuals within our communities.

As a Naturopath I am trained in Herbal Medicine, Nutritional Medicine, diet and lifestyle therapies, Flower Essence Therapy and Homeopathic Medicine, and I love to work with people to help them achieve optimal health, no matter their level or stage of health.

If you have any questions, or would like to know more about Natural Medicine or Naturopathy in particular, send me a message :)

NUTRIENTS FOR IMMUNE HEALTH

PROTEIN - red meat, poultry, eggs, fish, yogurt, legumes, tofu, tempeh

ZINC - oysters, organic beef, pumpkin seeds, dark chocolate, cashews

IRON - red meat, liver, tempeh, pumpkin seeds, legumes, tofu

VITAMIN C - blackcurrants, kiwi fruit, lemons, limes, oranges, broccoli

VITAMIN D - oily fish, eggs, red meat, sunshine*

COSMETICS INGREDIENTS

When it comes to skin health, what we are using topically on our skin is just as important as what we are putting into our bodies.

Ultimately, we want our cosmetic products (skincare, make-up and sunscreen etc.) to be free of nasties. Harsh ingredients such as chemicals, sulphates, parabens, silicons, preservatives, dyes, colours, alcohols and fragrances, found in many conventional cosmetic products have the potential to negatively impact the health of our skin and skin cell function.

These ingredients are not physiologically active or compatible with the skin cell, which means they are not recognisable by the skin and thus the skin has no use for them. These ingredients further disrupt the pH and barrier function of the skin, clog the skin’s pores leading to breakouts, and cause significant irritation, which worsens all skin conditions.

If you are using multiple conventional cosmetic products daily, you must consider the cumulative effects these ingredients may be having on your skin. I always advise you avoid conventional cosmetic products and instead choose natural, chemical-free skin care products, whilst being very mindful of ‘green-washing’.

Skin Series 4.1

A number of factors are implicated in the development, recurrence and exacerbation of psoriasis, including: local trauma, sunburn, infections (Streptococcus, Staphyloccocus, Candida and some virsues have been linked to Psoriasis), gastrointestinal tract dysbiosis, medication use (lithium, beta-blockers, antimalarial drugs and corticosteroids), stress and mood disorders, as well as diet and food sensitivities.

Treatment of Psoriasis is multifaceted, with a predominant focus on immune system regulation and inflammation control. We must strengthen all routes of elimination (gut, liver lymphatics, kidneys and lungs) in order to take the burden off the skin, as well as optimise gut health and support the stress response. Nutritionally we want to increase antioxidants and omega-3 essential fatty acids in the diet for their potent anti-inflammatory benefits.