Bonnie Newton Naturopathy

Morning sickness is the worst!!🤢😫
It’s estimated that 85% of women experience some level of nausea and/or vomiting in pregnancy….and it can be all day, anytime of the day sickness.😖
These are my top tips to help manage symptoms and optimise nutrition during this time.

🌿 Peppermint & ginger are great anti-nausea herbs. Try them in different forms - fresh, dried, teas, capsules, in juices or food. Avoid peppermint if you have heartburn or reflux as it can exacerbate symptoms.

🧊 Hydration. Sometimes even water can contribute to nausea so you need to be careful of dehydration. Try ice cubes or ice chips. Mix your fluids to see what works for you - dilute fruit juice or coconut water, fresh veggies juices, plain mineral or soda water, water infused with lemon/lime/mint/cucumber, herbal tea, bone broths, soup, or electrolytes.

🥜 Protein. Pregnancy hormones cause morning sickness by disrupting blood sugar control. Including protein in every meal or eating a small handful of nuts after you’ve eaten some toast or crackers, can help maintain blood sugars and provides good nutrition to support energy levels.

🍓 Small, frequent meals and snacks. Eat regularly to maintain blood sugars and avoid feeling sick. Keep crackers by the bed side table to nibble when you wake during night and first thing in the morning.
Be prepared with healthy snacks and meals for the whole day so you have access when you feel hungry or sick.

🥦 Fibre is important for digestion and preventing constipation. Constipation can aggravate nausea so be sure to eat plenty of fibre rich fruit, veggies, whole grains, nuts, seeds and legumes.

😴 Rest. Exhaustion makes nausea worse so give yourself plenty of time to rest and sleep. Afternoons naps and learning to say “no” to avoid over committing or over exerting yourself are great ideas to start implementing.

🧁 Avoid sugar as it will only disrupt your blood sugars and leave you feeling worse. Any feel good effects are only short term and sugary foods typically have no nutritional value.

❣️Acupuncture can help with morning sickness and can be lovely and supportive for general pregnancy wellbeing. You can buy anti-nausea Acupressure wrist bands from most chemists to wear all day or when you are at home.

Our hormones are in a constant state of flux responding to our internal and external environment. If our hormones are balanced we will feel great, full of energy, great mood and no cravings or period problems.

Every woman should be aware of these 4 very important factors when it comes to hormonal health.

Did you know the average woman has around 450 periods in her lifetime. That’s a whole lot of bleeding… equaling approx 2250 days or 6-7 years!!

Despite this, most women have very little knowledge regarding their period and what is actually healthy. Far too often what is COMMON is passed off for NORMAL. We need to stop normalising period pain and PMS.

If you are healthy and your hormones are balanced your periods will come without pain or mental, emotional or physical changes. Your periods should be between 4-6 days (±2 days) and a nice, bright red like cranberry red indicating a healthy oxygenated and nutrient rich endometrial lining that would have supported a pregnancy if an egg had been fertilised. Blood loss should be between 30-40ml. Calculating your blood loss is very difficult (unless you use a menstrual cup with ml written on the sides) but a regular tampon holds 5ml of blood when it’s fully soaked.

Don’t worry if your periods are not healthy, it simply means there is an underlying cause or hormonal imbalance that needs addressing. I believe it’s far better to explore what that is rather than putting up with it…. because no, it’s not normal to have horrible periods and you don’t have to put up with it, period.

There are over 150 symptoms associated with PMS - YIKES!!

PMS is not just mental and emotional changes - but can also be physical symptoms. PMS is not normal!! It’s a sign of oestrogen and progesterone imbalance and/or inflammation.

How many boxes do you check? Let me know in the comments 👇🏼

Period pain sucks, period! Before reaching for the pain killers, I’ve got 6 natural ways to help reduce period pain for good!!

If these tips don’t work, you need to investigate what’s causing your pain - because pain that’s not alleviated my simple strategies isn’t normal - and may be a sign of an underlying hormonal or inflammatory condition like endometriosis or adenomyosis

Exercise during pregnancy has many benefits for mother and baby. However, many women feel nervous or worried about exercise, especially in first trimester and feel uncertain about whether physical activity can increase the risk of miscarriage or cause harm to their baby. Concerns over harms have not been substantiated by research. Current research has found no increased risk of miscarriage, and when compared with no physical activity, prenatal exercise is associated with a reduced risk of developing gestational diabetes mellitus, pre-eclampsia and gestational hypertension.

There are, of course, always exceptions and for some women exercise is contraindicated. For most women, listening to your body and a common sense approach is appropriate:

• Notify your doctor or midwife so they are aware of your exercise regimen.
• Notify your PT, coach or fitness instructor so they can modify or avoid certain exercises as appropriate.
• Exercise in a cool environment - don’t overheat or over exert yourself.
• Ensure a proper warm up and cool down.
• Stay hydrated.
• Pay attention to the new limits of your body, including energy levels, nausea, comfort, coordination, balance etc.
• Avoid anything that puts you at risk for abdominal injury, falls, or joint injury such as contact or competitive sports.
• Avoid strenuous movements.
• Discontinue if you experience any new or unusual symptoms.
• If in doubt, discontinue exercise and speak to your doctor.

Overall exercise is beneficial. It can help prepare your body to bear more weight, improves mood, improves sleep and can help increase stamina and endurance for labour.

New research seeking Endo Warrior participants!

University of Sydney researchers are seeking to better understand the pain experiences among those with endometriosis.
Specifically, factors involved in the development, maintenance, and
relief of endometriosis-related pain. They are also interested in how
these factors fit into other life experiences in living with endometriosis.

The study involves a brief initial online survey and possibly an interview.

Participants must be 18+ and:
• Have laparoscopically diagnosed endometriosis,
• Located in Australia,
• Fluent in English,
• Are willing to complete a 10-minute online survey, and possibly a 45-minute interview.*

*Note, you are still welcome to complete the online survey, even if you do not wish to be interviewed)

You can withdraw from the research at any time without consequence.

Please follow this link to find out more & participate:
https://bit.ly/3AuLTrC

If you have any questions about the study, please email
[email protected]

This study has received University of Sydney ethics approval (Human Ethics Res Approval Code: 2021/711)

Hot tip for pregnancy!!

When eating a meal:
1. First eat your veggies 🥦
2. Then eat the meat/protein 🥩
3. Lastly eat carbohydrate 🍚

Eating in this order has been shown to have a positive influence of blood glucose and insulin levels thereby reducing the risk of gestation diabetes.

Pretty easy right? Would you try this??

If I had a dollar for every time someone came to see me who has low iron in pregnancy or still has low iron postpartum 💰

Do I wish you came to see me before you got pregnant - YES!!
Are you ever going to feel energetic again - OF COURSE!!

Let me start by saying that iron deficiency and anaemia in pregnancy is very, very, common and pregnancy poses many challenges when it comes to iron. However, these are my top tips that can help you keep on top of iron challenges:

• Iron biglycinate – this is my favourite form of supplemental iron due to its better absorption than other forms of iron you can buy (e.g. ferrous iron) without the gastrointestinal side effects. NB: don’t self prescribe, work with someone to read your iron results and get the dose right 👌🏼
• Take iron rich meals or iron supplements away from black tea or coffee (hopefully you aren’t drinking caffeinated drinks in pregnancy) separate by 2 hours.
• Take iron supplements away from calcium supplements or dietary calcium (dairy products) separate by 2 hours.
• Take Vitamin C to optimise iron absorption
• Take Probiotics (Lactobacillus plantarum) to increase iron absorption
• Eat slow cooked red meat (up to 4 times per week in 2nd & 3rd Trimester) think something like a beef cheek Bolognese/Ragu or beef and veggie stew. Hopefully any 1st trimester aversions are gone as slow cooked red meat is easy to digest, easily absorbable and perfect pregnancy meal option.

The number 1, BEST thing you can do is work with a naturopath to optimise your iron BEFORE you get pregnant. So make a note for future pregnancies 😉

Clinic has been getting busier so I’ve extended my opening hours 👏🏼👏🏼

Clinic appointments - face to face at Amalfi Bodyteca
Mondays 9am - 4pm
Tuesdays 10am - 5pm

Online appointments
Wednesdays 9am - 5pm
Thursdays 9am - 5pm
Saturdays 10am - 3pm

https://www.bonnienewtonnaturopathy.com.au/bookings

Love my job 🥰

Hope everyone is keeping well in lockdown 💛

This is where you'll find me when I'm not in clinic. I have been teaching pilates and pilates barre for almost 10 years …so I'm totally biased right 😉….but pilates is a fantatsic form of exercsie for pregnancy and postpartum.

Darwin Mummas be sure check out the beautiful studio I teach at

Who loves pilates? 🙋‍♀️💗

This week its Men's Health Week so I wanted to shine some light on male fertility. The majority of my fertility clients are female but fertility is not just a female issue. Infertility rates in Australia are even across the sexes, with 40% due to male factor, 40% due to female, 10% both and 10% unknown.

S***m concentrations in Western men have declined 50% over the past 40 years according to a recent research. Its an important issue that needs more attention and awareness.

Good news is, all the areas of good health are going to benefit male fertility:
• Healthy diet/ proper nutrition
• Hydration
• Stress reduction
• Adequate Sleep
• Quitting smoking
• Minimising coffee and alcohol consumption
• Regular exercise

Remember it takes two to tango, if you and your partner are trying to conceive, don’t underestimate the importance of male fertility

Ready for a relaxing long weekend. Happy Friday!!

Do you dread your periods? Do you feel a hormonal mess a few days out? Do you suffer painful periods? What if I told you that it’s not normal to feel this way and that it’s a sign of hormonal imbalance?

Social programming has women thinking that pain is normal, and that being female equals turning into a moody 🐮 once a month or that the only solution to heavy periods is to go on the pill.

I am passionate about teaching women that their hormones are not the enemy. Periods do not need to be dreaded. Being a woman does not mean you have to put up with feeling tired, grumpy and being in pain! There is no need to feel rubbish when there are solutions to balance your hormones – stay tuned because I will teach you 🤓

V I T A M I N D ☀️
I recently had my vitamin D tested and oh my gosh I am shocked at my low levels 😱

My results were 40, >75 is ideal and around 100 is optimal.

You probably have heard the important role Vitamin D plays for bone health but did you know it’s important for hormone balance as well? Vitamin D is essential for making the hormone progesterone so being deficient can impact hormone balance and reproductive health. Research has found that women with Vitamin D deficiency are 5 times more likely to have menstrual disorders such as amenorrhea (absent periods), and oligomenorrhoea (infrequent periods). Vitamin D improves insulin sensitivity and low levels may be associated with impaired fertility and PCOS. Optimal levels are likely to improve ovulation and reduce PMS so it’s important to get your levels checked. Have you ever been low in vitamin D?

In light of the new changes for my business I think I better introduce myself…

Hey I'm Bonnie 👋🏼 I'm a qualified naturopath and my mission is to educate and empower women to understand their hormones and feel their best.

I used to feel totally disconnected to my body and at the absolute mercy of my hormones. I was on the pill for 10 years and when I came off it my hormones and periods were all over the place. It was really awful, I had such bad PMS - bad mood swings, I was very emotional and my skin started to breakout. This drove and motivated me to really delve deep into understanding the menstrual cycle and female hormones. After completing my degree (and lots of additional reading and training) I began to understand the things that were influencing my hormones and I learnt how to track my fertile window for contraception. I harnessed the power of my hormones and had control over my fertility and body. I finally felt balanced and healthy.

I feel my experience is similar to many women. We are not taught about our hormones or cycles and its crazy because it’s such an important part of us. I am here to teach you and help you so you can feel balanced and in control of your health and fertility.

My new clinic space 🙌🏼 What do you think?

Join Sky Barre on our first ever retreat and treat your temple as we discover key elements of wellness to live life fully.

Send us a DM for more information or visit

https://www.eventbrite.com.au/e/treat-your-temple-tickets-157717951639

EXCITING NEWS for Bonnie Newton Naturopathy!

Hey everyone, I'm super excited to announce you can now find me consulting at Amalfi Bodyteca - Darwin's newest addition for wellness. They offer a range of luxurious massage treatments and I'm very excited to add to the holistic and healing experience with my naturopathy skills. Its a seriously beautiful space and I feel very lucky to be part of the team ☺️ I'm also available for online appointments. Use the link to book https://www.bonnienewtonnaturopathy.com.au/book-now

Bonnie Newton Naturopathy updated their information in their About section.

Celebrating another great year at Darwin Naturopathics 🥳

Private Health Insurance Reforms: Next Steps

The NHAA is continuing to argue the case for Naturopathy and Western herbalism coverage, following David Casteleijn's productive meeting with Health Minister Greg Hunt's office last Wednesday.

We believe Private Health Funds play a crucial role in regulating naturopathy in the absence of national registration. We also believe the review which saw naturopathy and western herbal medicine join the list of banned therapies was flawed.

Now, more than ever, it's important that we make our voices heard on this issue.

Your Health Your Choice has created a form that allows you to send a message to the Health Minister as well as your Coalition representatives.

Please join us in calling for Naturopathy and Western Herbal Medicine to be removed from the list of therapies Private Health Funds are set to be banned from covering from April 1st.

https://www.yourhealthyourchoice.com.au/save-rebates/

I just started listening to Gut Solution, a free 8 part series on gut health.

Naturopaths have always recognised the importance of the gut. All my clients health issues - from hormonal imbalances, recurrent UTIs, vaginal infections to Endometriosis - addressing gut health and the microbiome is fundamental. It’s especially important to consider in cases of fertility and pregnancy.

If you’d like to learn more about gut health you can still register to listen for free but it’s only available to listen to for a limited time. I’m still on the first episode but think it’s really worth a listen so far www.gutsolution.com

Officially on holidays 🎄🎄🎄
Merry Christmas everyone!!

My happy face earlier today after being asked to chat this Sunday morning with
I’ll be chatting about staying healthy this holiday season. Super excited to say the least!!

Feeling so lucky that I love and enjoy what I do 🙌🏼💚

Feeling extra excited about my Hormone Balancing Seminar tonight!

https://www.eventbrite.com.au/e/womens-hormone-health-tickets-50846359831?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button

LAST CHANCE to secure your spot for our Hormone Balancing Seminar.

There’s still a few tickets left!!

Do you suffer from painful, heavy periods, mood swings, tender breast or cravings? Feel like a balloon right before your period or get a horrible break out? Then this seminar is for you!!

These are not all just part of being a women...but in fact are signs of hormonal imbalances...and you don't have to put up with them any longer!!

This seminar will teach you all about the powerful impact your hormones have on your body and your health as well as some natural ways to support hormonal imbalances.

You will learn
An understanding of your hormones and the menstrual cycle
All about periods...what's normal and what's not
About PMS and other complaints (weight gain, acne, bloating, libido, hot flushes)
How stress affects hormones and causes imbalances
The impact of the oral contraceptive pill
How hormones affect your mood
How to avoid hormone disruptors
How to balance your hormones naturally
The essentials of a hormone friendly diet