Bare Health Studio

Optimal nutrition is essential for maintaining a healthy body and reproductive system, crucial for achieving pregnancy.
Adopting a nourishing diet and embracing positive lifestyle adjustments can significantly enhance fertility and prime your body for conception. Moreover, these changes contribute to overall well-being.
For those aspiring to conceive, initiating healthy dietary and lifestyle habits is paramount. However, it's essential to manage stress and anxieties. Seek guidance from your healthcare provider to tailor the most suitable plan for your needs.

Celebrate the joyous spirit of the season with our Christmas eBook, where we invite you to embrace the warmth of cherished moments from the past year and create new memories with your loved ones. Our carefully curated collection of festive recipes is designed to make your holiday season both delectable and wholesome.
From tantalizing hasselback sweet spuds to flavorful chili garlic prawns and a delightful vegan pavlova, our diverse menu includes a range of light, summery dishes and timeless, comforting meals, along with some irresistible sweet treats. We've given a health-conscious, whole-foods twist to our favorite festive dishes, perfect for savoring on Christmas day or impressing friends at your next gathering.
Navigating the challenges of holiday cheer is made easier with our guide. Whether you're aspiring to have a low-impact Christmas, steering clear of excess plastic, or aiming to stay true to your values without disappointing loved ones, we've got you covered.
Fear not – Christmas doesn't have to be canceled, and you certainly don't need to be a Grinch. If the prospect of plastic decorations and single-use waste dampens your festive spirit, we have just the solution for you.
Discover our tips for a low-impact festive season, a thoughtful guide to sustainable gifting, and a trove of easy and creative DIY ideas. Transform your holiday into a low-waste, more sustainable celebration. Join us in savoring "A Better Christmas" this year!

Use code SLAY50 to get 50% off our A Better Christmas ebook

Enhancing your mental well-being by supporting your gut health

Did you know that your gut could hold the key to unlocking your brain's potential?

It's not just about digestion; it's about a fascinating connection called the gut-brain axis.

Picture this: the trillions of microorganisms in your gut can influence your mood, cognitive function, and overall mental well-being. In fact, research shows that a healthy gut-brain axis can have a profound impact on your life.

Are you ready to tap into this hidden power?

Let's dive into how you can nurture your gut-brain connection to support your tummy and mind!

🌟 Ready to take control of your gut health journey? 🌟

Today, let's start by recognising signs that may indicate your gut needs support. 🤔
If you're frequently dealing with bloating, upset stomach, fatigue, sleep difficulties, food intolerances, sugar cravings, unexplained weight changes, skin irritations, migraines, autoimmune issues, or mood swings your gut health may need some support.

Don't worry, we've got you covered!
Take our Gut Health Quiz to gain valuable insights and follow our gut Free 14 Day Gut Health Challenge for valuable insights over the next two weeks. 🍏

🍏🥦🍳 Fresh Ways to Amp Up Your Fruit & Veggie Game! 🥕🍓
Elevate your nutrition with a little creativity in the kitchen! 🌟 Incorporating more fruits and veggies into your diet can be a delicious adventure.

Here are some fun and tasty ways to boost your intake:
1️⃣ Scramble it up! 🍳 Add diced peppers, spinach, or tomatoes to your morning scramble for an extra punch of vitamins and flavour.
2️⃣ Saucy Secrets! 🍅🥒 Sneak zucchini or carrots into your pasta sauce for a naturally sweet twist. 🤫
3️⃣ Munch-Worthy Snacks! 🥒 🥕 Keep sliced cucumbers, apple wedges, or carrot sticks on hand for nibbles.
4️⃣ Muffin Mania! 🧁 Stir blueberries, grated zucchini, or shredded carrots into your muffin batter for a burst of colour and nutrition.
5️⃣ Sip and Smile! 🥤 Blend up a refreshing fruit smoothie to start your day right. Kale, banana, and berries make a perfect trio!
6️⃣ Granola Goodness! 🍯 Sprinkle chopped banana and berries onto your morning granola.
7️⃣ Curry Creations! 🍛 Load your curry with an array of vegetables like bell peppers, eggplant, and cauliflower for a delightful crunch.
8️⃣ Wrap It Up! 🌯 Roll your favourite veggies into a whole-wheat wrap with some hummus or avocado for a wholesome, on-the-go meal.

Let us know in the comments below what your favoured way to add in extra fruit and vege is! 👇🏼🍉

🌿 Discover Radiant Skin Naturally! 🌿
Tired of the endless skincare products that promise miracles but fall short? It's time to transform your skin from within, and our expert naturopath Emilia Alfaro is here to guide you on this journey to lasting skin health.

Specialising in Skin Conditions Such as Eczema, Acne, and Psoriasis 🧖🏾‍♀️

Uncover the root causes of your skin woes with a holistic approach. Our naturopath, Emilia understands that true skin health goes beyond surface treatments. We delve deep into your unique needs, addressing imbalances, nutritional deficiencies, and lifestyle factors that can trigger skin conditions.

🍃 Natural Solutions for Glowing Skin
Say goodbye to harsh chemicals and hello to natural remedies. Our naturopath crafts personalised treatment plans using botanicals, nutrition, and lifestyle adjustments. We empower you to heal your skin from the inside out, promoting long-term well-being.

💚 Why Choose A Holistic Approach?
✅ Expert Naturopathic Care
✅ Tailored Treatment Plans
✅ Treat the Root Cause
✅ Natural, Sustainable Solutions
✅ Lasting Results

Don't let skin concerns hold you back any longer. Embrace your skin's potential for radiance with our naturopathic expertise. Your journey to healthy, glowing skin starts here.

Head to the link in our bio to learn more about Emilia, schedule your consultation and take the first step toward skin wellness!

For more skin and wellness tips follow
and .naturopathy
Your beautiful, healthy skin is within reach. ✨

🌿 Discover Radiant Skin Naturally! 🌿
Tired of the endless skincare products that promise miracles but fall short? It's time to transform your skin from within, and our expert naturopath Emilia Alfaro is here to guide you on this journey to lasting skin health.

Specialising in Skin Conditions Such as Eczema, Acne, and Psoriasis 🧖🏾‍♀️

Uncover the root causes of your skin woes with a holistic approach. Our naturopath, Emilia understands that true skin health goes beyond surface treatments. We delve deep into your unique needs, addressing imbalances, nutritional deficiencies, and lifestyle factors that can trigger skin conditions.

🍃 Natural Solutions for Glowing Skin
Say goodbye to harsh chemicals and hello to natural remedies. Our naturopath crafts personalised treatment plans using botanicals, nutrition, and lifestyle adjustments. We empower you to heal your skin from the inside out, promoting long-term well-being.

💚 Why Choose A Holistic Approach?
✅ Expert Naturopathic Care
✅ Tailored Treatment Plans
✅ Treat the Root Cause
✅ Natural, Sustainable Solutions
✅ Lasting Results

Don't let skin concerns hold you back any longer. Embrace your skin's potential for radiance with our naturopathic expertise. Your journey to healthy, glowing skin starts here.

Head to the link in our bio to learn more about Emilia, schedule your consultation and take the first step toward skin wellness!

For more skin and wellness tips follow

Your beautiful, healthy skin is within reach. ✨

FREE EBOOK 🌸
Spring is a season of renewal and rejuvenation, making it the perfect time to embrace wellness-friendly practices. As the world around us blooms with vibrant colours and new life, let's take inspiration from nature and embark on a journey of self-care.

Spring is upon us, and spring cleaning is common practice in our homes — but is it time to spring clean your diet as well?
The Mini Spring ebook is here to help.
This ebook contains a guide to seasonal eating, nourishing recipes, and example meal plan. 🥬

This FREE offering is available via the link in our bio

FREE EBOOK 🌸
Spring is a season of renewal and rejuvenation, making it the perfect time to embrace wellness-friendly practices. As the world around us blooms with vibrant colours and new life, let's take inspiration from nature and embark on a journey of self-care.

Spring is upon us, and spring cleaning is common practice in our homes — but is it time to spring clean your diet as well?
The Mini Spring ebook is here to help.

This FREE offering is available via the link in our bio

This week is World Breastfeeding Week 2023

An important reminder that there are lots of ways you can support a breastfeeding mumma in your life ✨

Breastfeeding is the natural first food for babies, but it can be challenging, and everyone's breastfeeding journey is different. ✨

To support mummas on their breastfeeding journey we have released new naturopathically formulated tea, Nurse.

Nurse is a soothing blend of botanicals formulated to nourish and support healthy lactation, increase milk supply, relives stress and promotes calm for breastfeeding mothers.

Oysters are packed with zinc. One of these raw little slippery fellows contains 5.5 mg.

The ABS reports that 1 in 10 females and 1 in 3 males have inadequate usual zinc intake.
The recommended daily intake is 14mg/ day for adult men, 8mg/day for women which are usually achievable through a well balanced and nourishing diet.

Zinc has lots of functions in the body including supporting the immune system, production of hydrochloric acid, maintaining gut lining integrity, skin repair and wound healing and testosterone production.

If you’re looking for an excuse to order half a dozen oysters this week and boost your zinc intake, look no further 🦪 🦪

Hey! We’re Bare Health Studio! We’re an award-winning complementary health clinic offering 1:1 nutrition and naturopathy telehealth consultations. We make accessing qualified health practitioners for individualised holistic health care accessible.

Bare Health Studio in an online complementary health clinic offering nutrition and naturopathy services. Our practitioners use evidence-based Nutrition and Naturopathic principles and traditional wisdom for the prevention and management of acute and chronic illness. You wont find any fads or magic pills, just passion for good nutrition and herbal medicine.

Our qualified practitioners value a modern approach to naturopathic principles, while working synergistically with allopathic medicine. Our intention is to not overcomplicate health, like the rest of the industry. Our aim is to make health stripped back, easy to understand and easy to implement. Our practitioners understand modern-day needs and our individualised treatment plans are achievable and easily integrated into daily life.

Learn more via link in bio

Matcha tea, made from finely ground green tea leaves, is loaded with antioxidants and nutrients that offer a range of health benefits.

But did you know that matcha also contains L-Theanine, an amino acid that promotes relaxation and reduces stress?

L-Theanine works by increasing alpha brain waves, which are associated with a state of relaxed alertness, and by boosting the production of serotonin and dopamine, two neurotransmitters that regulate mood and wellbeing.

This makes matcha a great choice for those looking for a natural way to manage stress and anxiety, without the jitters or crash often associated with caffeine.

So next time you need a moment of calm, brew up a cup of matcha and enjoy the benefits of this delicious and nutritious tea.

YES! WE DO MEAL PLANS!
At Bare Health Studio we love to empower our clients and give them the tools they need to thrive on their health journey.

It gives us great pleasure to be able to incorporate meal plans into your individualised treatments. If you’re confused about what to eat to support your health goals our practitioners can help.

Saunas have been used for centuries as a way to promote relaxation, detoxification, and overall health and wellness. But did you know that saunas can offer a range of benefits for your body and mind? Here are just a few:
• Detoxification: Saunas can help promote sweating, which can help eliminate toxins from the body and improve overall detoxification.
• Improved circulation: The heat from a sauna can help improve blood flow and circulation, which can help reduce inflammation and promote healing.
• Stress reduction: Saunas can help promote relaxation and reduce stress, which can have a positive impact on mental health and well-being.
• Improved athletic performance: Saunas can help promote muscle relaxation and recovery, which can improve athletic performance and reduce the risk of injury.
• Immune system support: Saunas have been shown to stimulate the immune system, which can help the body fight off illness and disease.
• Skin health: Saunas can help improve skin health by promoting circulation, reducing inflammation, and promoting the release of toxins.
These are just a few of the many benefits that saunas can offer. However, it's important to note that saunas may not be suitable for everyone, particularly those with certain medical conditions. Always check with your healthcare provider before starting any new wellness routine.

Mushroom + Leek Pot Pies 🥧

This recipe is from our OG ebook The Bare Kitchen. This ebook has been so popular over the years with customers and clients praising the recipes for being delicious, nutritious and easy to make. This pie recipe does not disappoint and it’s the perfect winter warmer for a cold night like tonight.

Save this post and thank us later! 🍄

Did you know that exposure to early morning sunlight can have a positive impact on your circadian rhythm?

The circadian rhythm is the body's internal clock that regulates a range of biological processes, including sleep and hormone production. Here's how early morning sunlight can help regulate circadian pathways:

• Increased melatonin production: Exposure to early morning sunlight can help regulate the body's production of melatonin, a hormone that plays a key role in regulating sleep-wake cycles.

• Improved sleep quality: Regular exposure to early morning sunlight can help improve sleep quality by regulating the body's internal clock and promoting healthy sleep-wake cycles.

• Boosted mood and energy: Exposure to early morning sunlight can help boost mood and energy levels, which can have a positive impact on overall health and well-being.

So if you're looking to improve your sleep quality, boost your mood and energy levels, and support your body's natural circadian rhythm, consider getting outside and soaking up some early morning sunlight. Your body and mind will thank you.

VITAMIN C

Vitamin C has been shown to increase resistance to infection and strengthen the immune system.

Vitamin C reduces the severity and length of time of cold and flu
symptoms. It’s important to note that vitamin C is decreased when exposed to heat.

So try having some fresh fruit and vegetables high in vitamin C as well as cooked:
🍋 Citrus
🍓 Berries
🥝 Kiwis
🍍 Pinepple
🍅 Tomato
🥦 Broccoli
🤍 Cauliflower
🥬 Cabbage
🌶 Red capsicum
🌿 Leafy greens
🥔 Potato

Curcumin, the active constituent in turmeric is highly praised for its ant-inflammatory effects. In clinic we see the wonderful benefits through clients having improvement in conditions like arthritis, acne and low moods with addition of turmeric both in its natural spice form and as a supplement. Our practitioners can work with you to develop a treatment plan that addresses the root cause of your health concerns and is tailored to you. 🧡

Eating to support our immune health 🍋 🌶 🍳

Our immune system protects us. It’s our role to provide it with the tools it needs so it can function at its best.
Modern living can lead us to low immune health: Stress, high intake of sugar, lack of sleep and lack of exercise contribute to decreased immune function.

As the weather begins to turn, many of us start to worry about getting sick. The immune system has a vital role to play in our general health & wellbeing. It protects your body from harmful substances, germs and cells that could make you unwell. If the immune system is running smoothly, you won’t notice it is there!

Rather than waiting until you’re hit with cold and flu symptoms, support your immune function now to ramp up its defence and have you more resilient on a continual basis.

There are lots of nourishing and nutritious foods that you can include along with lifestyle practices to support your immune system over the cooler months.

For individualised support and to work with me one on one visit the link in my bio

Blue spaces

Spending time in nature is known to have a range of health benefits, but did you know that being in blue spaces - such as oceans, lakes, and rivers - can offer even more benefits for your body and mind? Here are just a few:
• Reduced stress: Being in or near water has been shown to have a calming effect on the brain, which can help reduce stress and anxiety levels.
• Improved mental health: Spending time in blue spaces has been linked to improved mental health and well-being, including reduced symptoms of depression and anxiety.
• Increased physical activity: Many water-based activities, such as swimming, kayaking, and paddleboarding, can offer a great workout and increase physical activity levels.
• Improved sleep: Being in or near water can help promote relaxation and improve sleep quality, which can have a positive impact on overall health and well-being.
• Reduced inflammation: Some studies have suggested that being in blue spaces can help reduce inflammation in the body, which can have a range of health benefits.
These are just a few of the many benefits that being in blue spaces can offer. So next time you're looking for a way to improve your health and well-being, consider spending some time by the water. Whether it's a swim in the ocean or a walk by the lake, the benefits are sure to be worth it.

The ABS reports that 1 in 10 females and 1 in 3 males have inadequate usual zinc intake.
The recommended daily intake is 14mg/ day for adult men, 8mg/day for women which are usually achievable through a well balanced and nourishing diet.

There are however, some lifestyle factors and health conditions that can predispose you to having zinc deficiency.

In these cases a possible deficiency on zinc would need to be addressed though diet intervention or through supplementation with the support of a practitioner.

Zinc has lots of functions in the body including supporting the immune system, production of hydrochloric acid, maintaining gut lining integrity, skin repair and wound healing and testosterone production.

The best foods sources of zinc include oysters, meat and poultry. Other sources of zinc include legumes, whole grains, nuts and seeds. 🦪

⬆️ Absorption of zinc can be increased by the present of protein rich foods.

⬇️And absorption of zinc can be decreased by the presence of iron.

If you are concerned you may not be reaching your zinc requirements or would like support addressing any nutritional deficiencies our qualified practitioners can support you.

Dysbiosis

Dysbiosis is a term used to describe an imbalance of the trillions of microorganisms that inhabit the human gut. When the delicate balance of beneficial bacteria, opportunistic pathogens, and other microorganisms is disrupted, dysbiosis can occur, leading to a range of digestive and systemic symptoms.

There are many factors that can contribute to dysbiosis, including a diet high in processed and refined foods, stress, antibiotic use, chronic infections, environmental toxins, and other lifestyle and environmental factors. These factors can disrupt the balance of the gut microbiome, allowing harmful bacteria and fungi to proliferate and outcompete the beneficial species.

Dysbiosis can manifest in many ways, such as bloating, gas, constipation, diarrhoea, abdominal pain, skin issues, autoimmune conditions, and mental health issues. However, it's important to note that dysbiosis is not always symptomatic and may be asymptomatic in some individuals.

To address dysbiosis, it's important to identify and address the underlying causes through targeted dietary and lifestyle changes, targeted supplementation, and other supportive therapies. Working with a healthcare practitioner who specialised in gut health can be helpful in identifying the root cause of dysbiosis and developing a personalised treatment plan.

Blood sugar regulators

Maintaining healthy blood sugar levels is important for overall health and well-being. Here are the top 8 best ways to naturally regulate blood sugar:
1. High protein breakfast: Starting your day with a high-protein breakfast can help regulate blood sugar levels throughout the day. This is because protein takes longer to digest and can help keep you feeling full and satisfied.
2. Including an inositol supplement: Inositol is a nutrient that can help improve insulin sensitivity and regulate blood sugar levels. Supplementing with inositol may be helpful for people with insulin resistance or type 2 diabetes.
3. Regular exercise: Regular exercise can help improve insulin sensitivity and regulate blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
4. Include quality dietary fiber: Dietary fiber can help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. Aim for at least 25 grams of fiber per day from whole, unprocessed foods like fruits, vegetables, and whole grains.
5. Quality sleep: Poor sleep can lead to insulin resistance, which can disrupt blood sugar control. Aim for 7-8 hours of quality sleep each night to support healthy blood sugar levels.
6. Antioxidant-rich foods: Eating a diet rich in antioxidants can help protect the body against oxidative stress, which can contribute to imbalances in blood sugar levels. Include plenty of colorful fruits and vegetables in your diet to get a variety of antioxidants.

Blood sugar regulators 📈

Maintaining healthy blood sugar levels is important for overall health and well-being. Here are the top 8 best ways to naturally regulate blood sugar:
1. High protein breakfast: Starting your day with a high-protein breakfast can help regulate blood sugar levels throughout the day. This is because protein takes longer to digest and can help keep you feeling full and satisfied.
2. Including an inositol supplement: Inositol is a nutrient that can help improve insulin sensitivity and regulate blood sugar levels. Supplementing with inositol may be helpful for people with insulin resistance or type 2 diabetes.
3. Regular exercise: Regular exercise can help improve insulin sensitivity and regulate blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
4. Include quality dietary fiber: Dietary fiber can help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. Aim for at least 25 grams of fiber per day from whole, unprocessed foods like fruits, vegetables, and whole grains.
5. Quality sleep: Poor sleep can lead to insulin resistance, which can disrupt blood sugar control. Aim for 7-8 hours of quality sleep each night to support healthy blood sugar levels.
6. Antioxidant-rich foods: Eating a diet rich in antioxidants can help protect the body against oxidative stress, which can contribute to imbalances in blood sugar levels. Include plenty of colorful fruits and vegetables in your diet to get a variety of antioxidants.

SB

When it comes to gut health, probiotics are often touted as the go-to supplement. But have you heard of Saccharomyces boulardii (S. boulardii)?

This beneficial yeast is a probiotic that can offer a range of benefits for your gastrointestinal system. S. boulardii works by promoting the growth of good bacteria in the gut, while also helping to combat harmful pathogens that can cause diarrhoea and other digestive issues. It can help improve gut barrier function, reduce inflammation, and support a healthy immune system. S. boulardii has been shown to be particularly effective in treating antibiotic-associated diarrhoea, traveler's diarrhoea, and inflammatory bowel disease. Plus, it's safe for use in both children and adults. So if you're looking for a natural way to support your digestive health, consider adding S. boulardii to your daily routine.

Grounding

Grounding, or the practice of connecting directly with the earth's surface, can offer a range of benefits as well.

Here are just a few:
• Reduced inflammation: Grounding has been shown to have anti-inflammatory effects in the body, which can have a range of health benefits.

• Improved sleep: Grounding has been linked to improved sleep quality and reduced sleep disturbances, which can have a positive impact on overall health and well-being.

• Reduced pain: Some studies have suggested that grounding can help reduce pain levels in the body, particularly in those with chronic pain.

Whether you're spending time in a park or practicing grounding exercises, incorporating green spaces into your wellness routine can offer a range of benefits for your health and well-being. So next time you're feeling stressed or run down, consider taking a walk in nature or connecting with the earth's surface. Your body and mind will thank you.