Health Matters NQ

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Tips to increasing fibre into your diet...

👉 Always start slow and steady to allow the digestive system to adjust. This might look like 1/2 tsp, slowly working your way up to tbsp.
👉 Stay well-hydrated, as consuming more fibre without sufficient water may cause gastrointestinal blockage. 😳
👉 Expect some mild symptoms such as gas and bloating as a sign your gut microbiome is adjusting to the increased fibre intake. It is not necessarily a sign of intolerance.
👉If you get gut symptoms, slightly reduce your fibre intake for a few days before slowly increasing as tolerated.
👉 You can add fibre to your morning smoothies, water, juice, cereals, porridge, and/or baking.
👉 Book an appointment with your favourite naturopath for more tips and tricks on gut health and healing, fibre intake and much much more... 🫶🙌☺️💗

Keep on track! This seems to be the thing that's popping up most with my clients this week. I am not sure what it is, perhaps it's because we are well and truly into the second half of the year, that life is full, and the struggle is real...

Just remember that small changes have a rippling effect and with any change comes growth and better health no matter how small!

So, if have forgotten your why (why you started to make better health choices), do what you need to get back on track!

Keep going....
Keep growing 🙌🌟🌿

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Beta-glucan is a type of dietary fibre that is found in certain types of grains, such as oats and barley, as well as some bacteria, fungi and algae.🍄🌾

β-glucan can keep you full for longer by slowing the rate at which your stomach empties, resulting in lower blood sugar levels.

β-glucan has been shown to modulate the gut microbiota, particularly those bacterial species that influence host bile acid metabolism and production of short-chain fatty acids. These factors regulate host cholesterol homeostasis, which means cholesterol lowering!

Fibre Fibre Fibre 🙌💛💚💛

For more information, please get in touch.

Growing the good guys doesn't have to be complicated; it just requires healthy food choices and plant-food diversity!🥗🍆🥦🥕🍅🌿🥑🥬🥒🫐🍓🍎🥝🫑🥥🌶
Improving the gut microbiome will also help support the immune system, as 70% of immune cells are housed in the gut. 👏
🥗 try and aim for 30 different plant-based foods per week. This may sound hard to do, but it's truly not!! You can include herbs, spices, legumes, fruits and vegetables, and salads.
🥗try sprouting your pulses and legumes and add to salads.
🥗 try including fermentable foods (mention your favourite fermentable foods in the comments)
🥗 Slowly introduce soluble and insoluble fibres; whole grains, oats, quinoa, rice, wheat bran, psyllium husks, flaxseed meal, legumes, chia seeds, etc.

We know the importance of adequate proteins and fats in the diet, and our gut diversity is just as important! By increasing your intake, you will notice a marked improvement in your overall health and well-being, with improved energy, sleep, weight loss, bowel movements, and immune and emotional health!

Need help with your health? Please get in touch 😄

Well done, Townsville! 🙌👊
Here are a few tips for muscle recovery;
👉 The Basics: Essential amino acids found in protein-rich foods are the building blocks, and they cannot be manufactured by the body and, therefore, must be consumed in the diet! They support growth and repair! 🍗🍖🍣🎏🥚🥜
👉Magnesium is connected to many health benefits but is a great nutrient for muscle recovery and relaxation.
👉 Omega 3, found in oily fish and flaxseeds, are anti-inflammatory.
👉WATER 💧Stay hydrated. Avoid excessive coffee and tea intake as they are dehydrating, and you need to keep the fascia (which raps around your muscles) hydrated!🫶💪
👉 Bodywork, make an appointment to see your favourite massage therapist, physio, osteopath or chiro. 💆🏼‍♀️
👉Hydrotherapy - the health benefits from water therapy will improve circulation, relieve muscle tension, help break down lactic acid buildup, and improve sleep... win-win ✅✅✅

If you are suffering from inflammation due to underlying causes or would like to know more about ways to improve your health and recovery, please get in touch!
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Good luck to all the runners this weekend.
Don't forget to implement self-care before and after the race for the best outcome and recovery.
Have a great run! 🏃🏾🏃🏾‍♀️🏃🏽🥇🎖

Functional constipation is a common problem for many, and while increasing fibre is a great place to start, it doesn't always solve the problem. 🧐
Here are some tips and tricks to get you regular...
💩 consume adequate water
💩 daily exercise
💩 25 to 30 grams of mixed fibre per day (including insoluble and soluble fibres)
💩 gut diversity is key, and we should aim for 30 to 40 different types of plant-based foods per week! 🫶🥝🫐🍓🍐🍍🍌🥦🥬🥒🫒🥕🫚🥜🥑🍆🍇🍋🍊🍎🫑🌽🫛🍵
💩 2 kiwifruit per day can initiate laxation via stimulation of the receptors in the colon. This is because kiwifruit contains a digestive enzyme called actinidin.

If you suffer constipation and looking for more answers, please get in touch, lets get to the bottom of your constipation!


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Have a very Happy Easter break everybody ☺️☀️🐰
Enjoy the long weekend 🧡💛💚

Acute Appointments Available!🌱🫶

If you're feeling unwell and need an acute appointment to help get over a cough, cold, or sore throat, please reach out, as this is something I can help you with.

Acute appointments go for about 15 - 20 minutes and for $100 include a herbal tonic for a quicker recovery. 🌿🤧🌿💪🌱


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Thrush and other extremely annoying and painful conditions, such as BV, vaginitis, or bacterial overgrowth/dysbiosis that most women have experienced at some stage in their lives 😫😭🤯 are treatable!

So if you suffer from recurrent anything down there and want it to stop... And you've exhausted all avenues; give a naturopath a go!

We do things like;

👉Order functional testing that looks at the health of your vaginal microbiome.
👉Prescribe strain-specific probiotics and herbals specific to your vagina's needs.
👉Monitor the vaginal pH
👉Prescibe nutritional medicines to support your immune system and general health.
👉Look at the root causes or "the drivers" of your annoying foe.
👉 Look at possible lifestyle causes, i.e. sleep, stress, and activities.

DM me for more information or to make a booking.

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My favourite herbs for anxiety... TBH, there are many, and when we are looking at anxiety, it's not always a stand-alone. Anxiety is quite often coupled with feelings of depression, low mood, fatigue and poor sleep.😴

What I love about herbal medicine is that you can blend a few different herbs together to help address a few different ailments and that they are individually tailored to suit your health needs. 🧡💚

Herbs for mental and emotional support can be;
🌱restorative
🌱rejuvenating
🌱calming
🌱sedative
🌱nutritive
🌱tonifing and balancing

Please reach out if you're interested in herbal medicine and would like further information. 🫶😊🌿

If you've been feeling fatigued and unsure why? Ask yourself if any of the following may be happening to you?
👉 not getting enough sleep?
👉 Experiencing high stress over a long period of time?
👉 Could your body be inflamed?
👉Are you getting adequate proteins and iron-rich foods in your diet?
👉 Is your diet high in sugars and carbohydrates?
👉Are you drinking enough water to meet your daily needs?
👉Could you be suffering from anxiety or depression?

These are just a few causes that could be behind your fatigue. If you feel it, reach out to your health professionals and find out why? It may be a simple fix.🧡😊🫶

Small changes start a rippling effect for bigger change...Don't wait for tomorrow, make today count!🧡💚😍

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Heavy bleeding, painful periods, and/or irregular periods are not 'normal' and are a sign that something is out of balance.

👉 Could this be related to high Oestrogen and poor elimination?
👉 Could this be related to excess androgen (testosterone) hormones due to too much sugar/carbohydrates and not enough fibre, protein and essential fats in your diet?
👉 Are you getting adequate vitamins and minerals in your diet to support hormone production and clearance?
👉 Are you getting between 6-8 hrs of sleep a night?
👉Are you highly stressed?

Certainly, something to think about - managing hormones is not always an easy thing to do, so don't be afraid to reach out for help and support!💚💜🧡

Awareness and implementing small changes over time can have an enormous impact on reducing the burden and improving your quality of life. 🫶👊

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Have you been thinking of seeing a naturopath but don't really understand what it is that we do or how we can help you? 🧐

Naturopaths are the experts in improving your health naturally, we can help you get back into feeling great and improving your energy and mental performance. 👊

We can work alongside your GP and other allied health professionals for a client-centred approach, which is the best outcome for you as the client. 🫶

If you have any health concerns that you'd like to discuss, please reach out via message or call to find out if I'm the right fit for you and your health goals.

I'm here for you 🧡😊👉 0413 249 223

Avoid endocrine-disrupting chemicals (EDCs)
These are found in plastics, pesticides, and household cleaning products.
They can also be found in body products and cosmetics and in some of the foods (as additives) we eat! 🧐 😟😡
EDCs have been linked to messing with your hormones having a negative effect on menstrual cycles, pre-conception, peri-menopause, mood, and anxiety.
EDCs not only mess with women's hormones but men and children as well!😮

Keep it clean for you, and your family's hormonal health 🧡💚

Women are seeking natural solutions to help manage their hormonal conditions, finding complementary medicines highly effective in restoring balance and having long-term beneficial effects on their health and hormones.

🌱 Nutritional support - specific vitamins and minerals such as B vitamins, Magnesium, Omega-3, Zinc, and Chromium can support hormone production and clearance.
🌱 High sugary foods are inflammatory and increase androgen excess, which disrupts hormonal flow and balance. Heavily processed foods and additives are chemicals that disrupt hormones, leading to conditions such as PCOS, fibroids, and heavy and painful periods.
🌱Research supports beneficial outcomes from taking herbal medicines - In hormonal repair and balance and in reducing pain and inflammation. Herbal medicines, such as Milk Thistle, Curcumin, Rosemary, Spearmint, Ginger, and Licorice, are just a few to mention.
🌱Finding ways to reduce life stressors will have a massive impact on improving your hormones; there are strategies that can be implemented to help you stress less. 🫶
🌱Nothing good happens on no sleep! Your body needs to switch off and repair; it's vital for optimal health and wellness.

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Making sustainable dietary changes that will have everlasting health benefits can look like.....

Increased Protein 🥚🍖🥩🍗🧀🍤🐟
- Protein is essential for strength, muscle growth and recovery; it will reduce your cravings while improving long-term metabolic flexibility, meaning - your body will be fueled by Protein and not sugars, aka glucose. Aim for 20 to 30 grams of quality lean proteins per meal.

Essential fats 🐟🥑🫘🥜
- Fats are also a great way to fuel your body and increase energy and satiety. Healthy fats come from avocadoes, nuts and seeds, extra virgin olive oil, and oily fish.😋

Fibre 🥬🥦🥕🍐🫐🥝🌾🌱
The golden rule when increasing fibre is 'slow and steady. Let your gut adapt to the increased fibre.
Fibre is found in plant foods such as vegetables, fruits, legumes and wholegrains 👉 wheat bran, oat bran, rice bran, psyllium husks, and flaxseed meal. You can add these fibres to a smoothie, muesli/cereal or in a glass of water. Fibre protects the gut and microbiome, improves bowel function, reduces cholesterol, stabilizes blood sugar levels and feeds the microbiome.

Keeping hydrated 💦🫗
- Drinking water is vital for life and supports detoxification, i.e. liver and kidneys...Aim for 2-3 ltrs/day.

Cut the sugar... Yep, we know it's bad and so addictive!
If sugar is your downfall, then start reducing it now. Make a conscious effort daily to reduce your intake, keep an eye on packet foods high in sugar, and always read labels. Say no to sugar! 😀

Please reach out if you need help to improve your health goals.


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Keep going, stay focused, be determined, and keep it real by setting realistic goals. Know that the goalposts can change so long as you are moving in the right direction to meet your success!

I always tell my clients not to set unrealistic goals, like the ones we typically make as "New Year's resolutions". They almost always fail because they are too big or require massive changes that we are not ready to implement into our day-to-day routines.

This then leads to failure and quitting! 😲🫵😭

Setting goals requires practical planning, especially when we are talking about breaking bad dietary and lifestyle habits, and swapping them for healthy ones.

What I find to work best for my clients wishing to swap out their bad habits is to make small changes regularly. This often has the most profound effect and will almost always lead to more significant and sustainable changes.

And before you know it...Boom 💥success! 💪🫶

If you need help setting realistic goals, please reach out 😍


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As the end of January approaches, we are well into 2024.

- What will this year look like for you?
- Have you set any goals / have you got a plan?
- What do you want to achieve this year?
- Are you happy with the direction of your health?
- When was the last time you challenged yourself?
- Are you ready?

Nourish your body and mind with healthy goals, remember to be kind to yourself and others, be consistent, have fun, and enjoy the year that will be! 💥🤩👊

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Lavender... serenity and calm.
Sounds great, doesn't it. 🥰💜

How is your Christmas preparation going? I, for one, feel a little frantic to get things done 😬 nothing like leaving things to the last minute; thank goodness I still have the weekend!🤣

One week to go, don't forget to breathe...⭐️

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Medical Mushrooms are increasingly becoming popular, and rightfully so!

The humble mushrooms have many health benefits; even your common button mushrooms tossed in your salad or added to your morning omelette can pack an excellent health punch as they are a rich source of fibre, protein and antioxidants.

Whether consuming mushrooms as food or as a supplement (as powder or liquid), medical mushrooms have been shown to support immunity, brain health, cardiovascular health, digestion, and skin.

My favourite medical mushrooms that I tend to reach for in clinic due to their enormous health benefits include: 💚✅✅✅

Lion's Mane 👉 Neuroprotective, supporting and optimising brain function with memory decline, dementia, concentration, cognitive performance, fatigue, anxiety and depression.

Wolfiporia 👉 cardiovascular health, supporting immune with chronic infection, post-viral syndrome, and cancer prevention.

Shiitake 👉Immune support includes autoimmune conditions, viral and bacterial infections, fungal infections, and cancer prevention. They are cardioprotective and have been shown to help regulate blood glucose/sugar levels.

Reishi 👉acne and hormonal regulation esp. with PCOS, fatigue, stress and metabolic syndrome. Also great for autoimmune conditions, chronic infections, viral
and immune dysregulation.

If you would like to know more or are interested in medical mushrooms, please get in touch. 😀👊💚🍄

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Don't give up so easily; you need to find your grit when making changes for better health outcomes! 👊

You've invested time and money, so make it count! Breaking one bad habit and replacing it with something positive is an achievement and the beginning of many great things... You will see and feel the benefits 😀💚
👉 find a support person to help you stay on point.
👉when you get those feelings of self-sabotage, distract your mind, keep busy, your cravings will pass!
👉remember your WHY!

Just a quick note to let you know I will be closing around lunchtime on Friday the 22nd and reopening on the 8th of January.

I still have a few appointments available if anyone needs an appointment before Christmas 😀💚🎄

Look after your mental health through the Christmas season with simple nutrition.

Remember the 80% good & the 20% naughty rule because, let's be honest, this is the most social time of the year when families, friends, and work colleagues all get together to celebrate the year past and the new year beginning.... 😍⭐️🎊🎄

If you know you have a busy weekend ahead, be extra good with your food choices throughout the week 🫐🥦🥬🍤🐟
🥦Increase your colourful plant foods such as dark green leafy vegetables, salads, fruits, veggies.
🥑 include essential fats > oil fish, avocado, nuts & seeds, extra virgin olive oil.
🍗Get adequate proteins > lean meat, chicken, soybean/tofu, fish, eggs, dairy, legumes.
🏃🏃‍♀️ Step up, step out, move more!

Then celebrate, enjoy, and don't hold back on the fun, love and laughter that Christmas and NY brings, after all this too is good for your mental health! 🫶🥳💃🕺🎄

Enjoy ⭐️💚


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A word on magnesium (Mg). 👉 I see so many clients feeling discouraged with their magnesium supplements simply because they are either not taking enough or taking magnesium that is not bioavailable or "well absorbed".

Magnesium has many health benefits, from supporting healthy muscle and bone to regulating blood sugar levels, reducing stress, improving feelings of anxiety and depression, improving sleep, and helping to support healthy blood pressure levels.

For the best outcome with your magnesium supplementation, it is best to seek professional advice from your healthcare provider to ensure you are getting what your body requires. 😊😍🫶

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