3 Steps To End Your Body Burnout

Are you stuck on the “busy” cycle – over-doing, overwhelm, perfectionism, people pleasing – and now your body is feeling burrrrrrned-out?…Energy, mood, gut & other inflammatory issues?

Have you hit a roadblock with your GP?

Dr Google failing you?

Even the diets, supps & naturopathy protocols aren’t quite getting to the root?

Because…try as you might, your symptoms keep coming back & you can’t seem to relax?

Yep that was me too – a chronic over-doer, with a body that was screaming at me!

If this is you now – you’ll want to continue reading on to discover the missing steps you likely haven’t taken yet…

Step 1 – Test & Treat Body Systems

After working with over 2500+ burned-out clients in the past 15 years, the three main symptoms I see when a person is in a state of body burnout are energy, mood and gut issues. Other associated symptoms look like: hormonal imbalances, autoimmunity, skin issues, chronic body pain, low immunity, sleep issues, brain fog and headaches.

You might be ticking a bunch of these off in your head!

Now the thing is, you can’t have symptoms in the body without there being a body system imbalance, specifically in your neuroendocrine system (brain, adrenals, mitochondria, sex hormones), gastrointestinal system (pathogens, microbiome, digestive organs) and your detoxification system (detox pathways, methylation, inflammation, oxidative damage). These imbalances aren’t tested by regular GP’s or medical specialist, but they can absolutely cause symptoms and major dysfunctions in the way you feel, if they are out of whack.

So if you haven’t yet worked with a functional medicine practitioner to test these body systems, and therapeutically supported them, this is an important first step to heal from body burnout.

But it’s not the only step.

Step 2 – Heal Deeper “Metaphysical” Root-Causes

Step 2 involves looking at the deeper root-causes, that caused your body systems to burnout in the first place. This is where we start asking WHY? Why do you have adrenal fatigue? Why do you have leaky gut? Why do you have blocked detox pathways?

Yes, some of these things are related to your lifestyle and environment (we’ll get to this in Step 3), but even deeper – and more crucial than that – is looking at how you are BEING.

Stress is a major root-cause in people running “busy” patterns doing allll the things, and it also literally burns-out body systems – your adrenal glands, your neurotransmitters, your gut function, your immune system.

But the thing is – stress isn’t an “outside” thing. Stress is always internal, and how you are responding to your external world.

If there are hidden dysfunctional beliefs about yourself (I’m not good enough, I’m unworthy, I’m broken, I’m flawed), as well as hidden unprocessed trauma stuck in your body, triggering and heightening your stress response, this MUST be addressed in order to end your body burnout.

If you don’t, your nervous system will continue being dysregulated which will block your ability to heal your body systems, and/or you’ll continue running “busy”, overwhelm, stressed patterns that led to the health issues in the first place. This might look like over-working, eating sugar or drinking coffee to get through the day, doing things (even things like healing protocols) out of force and fear.

You will never get better. Period.

So, start looking deeper into why you’re sick in the first place. How have you been programmed? How can you rewire the deeper parts of yourself so that you can heal?

Step 3 – Nutraceuticals & Lifestyle Support

When the deepest part of yourself has been (or is in the process of being) rewired, you are now ABLE to heal. Step 3 to end your body burnout is to optimise your body systems and your lifestyle.

With lab tests back, you can now start therapeutically supporting imbalances in your body systems – with exactly what YOU need. There’s no guess-work anymore. We can see clearly where imbalances lie in your three main body systems, and can create a therapeutic nutraceutical protocol to rebalance and support your body.

And now you’ve reprogrammed deeper dysfunctional “busy, burnout” patterns, you can start dialling in your lifestyle to support the healing of your body and optimise your health long-term, with more ease and flow.

This looks like optimising your nutrition based on what your body needs to heal and thrive. For example, if labs showed up candida overgrowth, a low-carb diet will assist to reduce levels. Or, if you’re recovering from adrenal fatigue, eating regular macro-balanced meals will help stabilise blood-sugar levels, which will then support stress hormones.

Reseting your sleep-wake-cycle is also essential, as the majority of healing takes place while you sleep. Everyone is different in terms of their ideal bed time and wake up time. For example, I am definitely not in the 5am camp! My body much prefers a good solid 9 hours, from 10pm – 7am. The journey for you is learning how to listen to your body, to discover what YOU need to thrive.

Movement is also critical. If you’re in a state of body burnout, and you’re doing lots of exercise or feeling more crappy after exercise, you’ll want to reduce the intensity and load, as too much movement can put more stress on an already stressed out body. Pare it back to walks, yoga or stretching. And if you’re sedentary, start working on increasing steps, and adding in mini 2-minute movements into your day.

Keen To Go Deeper?

If you’re keen to dive deeper into how to implement these 3 steps into your life, so you can finally break-free from the body burnout cycle, I’d love to invite you to our (free) webinar: 3 Steps To End Your Body Burnout, held on Mon 28 May, 7-8pm AEST.  This event is being held in celebration of Natural Medicine Week!! 🙂

Stress, Burnout & Why Your Gut Protocol Isn’t Working

Are you feeling stressed, burned-out & now your gut is not happy?! You know…bloating, gut cramps, heartburn, diarrhoea, constipation?

Does your gut & other health issues flare up when you’re stressed?

Have you tried alllll the supps, diets, maybe even hypnotherapy, and still your gut is not right?

And now you’re stuck, not sure which way to turn to resolve your health issues?

I see you, I’ve been there too!

My Gut Issues Story

I struggled with chronic heartburn for a good 20 years. It sucked! I tried all the usual things. Apple cider vinegar before eating, ginger tabs, rubbing lemon essential oil on my chest after food, eating less, avoiding certain foods. These things helped, but they only ever “managed” the underlying issue.

I had periods where the gut issues were mild, and other periods (in times of high stress) where it was chronic, everyday, after every meal, and was also really affecting my skin, hormones and mental health.

I was feeling stuck, until I came across functional medicine.

Test Not Guess

At this point in time I had graduated as a Clinical Nutritionist. And when I started doing my own functional lab testing, I discovered I was riddled with pathogens – h.pylori (a common culprit for heartburn and other gut issues, but not always picked up on GP tests), parasites, candida overgrowth. All of these were massively contributing to my own gut issues, and no amount of healthy eating had rebalanced my microbiome.

I see this now in practice, so many clients having done so many diets, tried different supps recommended by Dr Google or the local health food store, yet no resolution to their issues.

So first up, I would always test the gut, to see what is actually happening inside of you.

Now, you might be thinking: but I did that big expensive stool test or SIBO test with my practitioner, I took the supps, yet my symptoms keep coming back!

This is very common, and will always happen if other body systems are out of whack. You see, the gut does not function in isolation. Other body systems like your adrenal glands, sex hormones, brain, nervous system and detox pathways also play a role in a healthy gut.

And if you’re running “busy” patterns (over-doing, perfectionism, people pleasing) and constantly feeling stressed and burned-out, then it’s highly likely these other body systems aren’t doing so well, and are preventing you from getting full resolution of your gut issues.

Is it time to run some additional functional medicine lab tests to see what’s happening?

But What’s The Root-Cause of Body System Imbalances?

Now you might’ve worked with a practitioner who has tested a bunch of body systems, you’ve done the protocols, but still your body is feeling burned-out. If this is the case, you haven’t yet identified deeper root-causes.

In my functional medicine practice, we go beyond just treating the physical body systems. We look deeper into WHY the gut & other body systems have burned-out. Leaky gut, pathogens, microbiome depletion, inflammation – these all lead to symptoms, but they are NOT the root-cause of your gut issues and other body burnout symptoms.

In our practice, we work off the presupposition that you are not broken. The results you are getting in every area of life – including your current state of health – are the exact results you’ve designed your system to create in order to try to protect yourself.

Sure you might hate your gut issues & other body burnout symptoms. Sure you might feel like your body is broken, like it is fighting against you. But actually, it’s fighting FOR you! It’s sending you strong pain signals to try to protect you and to help keep you safe.

This is where stress and burnout patterns come into play. Is your body screaming at you, trying to say: Stop! Enough is enough! Your way of being is sucking the life out of us!

Often we develop health issues, too, to keep us small, or as an excuse not live fully in life. This comes back to deeper unconscious core beliefs we have about ourselves – if there are hidden beliefs that you are not good, unworthy, weak, incapable, dumb, bad, broken, etc, then your body creates health issues to keep you safe from ever being found out.

If it’s the sick you showing up and you get rejected, it won’t hurt as much as if it were the healthy you showing up and getting rejected. Your unconscious mind is so clever at trying to protect us, even if rationally and consciously it doesn’t make sense because you HATE your health issues!

I actually had a major flare up of heartburn when COVID hit that went on for a whole year. This time no lab test or supps or diets could “fix it”. It wasn’t until I resolved these deeper metaphysical root-causes (for me, I had hidden beliefs of being weak and incapable which was causing major dysfunction in my body and stress in my life) that I could free myself from the heartburn.

Until you can get to the bottom of this & reprogram your WHOLE self, you’ll constantly be managing your health issues – or worse, they’ll end up screaming louder at you!

It Takes Healing The Physical & The Metaphysical

Your body isn’t just a physical body. It is also a mental-emotional body, a spiritual body, an energetic body, an unconscious body and a nervous system. When it comes to healing, you CAN NOT separate the bodies.

Which is why in my functional medicine practice we help our clients heal all parts of themselves, for long-term resolution. It’s fascinating how quickly and robustly it works when you stop treating your symptoms in a reductionist way.

I’ve had clients who have seen 10-20 practitioners (allopathic and natural), and have hodge-podge tried to treat different parts of themselves, with little long-term change. When they joined our award-winning 6-month healing accelerator program, finally we could get all parts of themselves talking to each other and on the same page. This is when healing happens!

Keen To Learn How?

If you’re keen to learn how to holistically heal your gut, and get out of stress, overwhelm and burnout, I’d love to invite you to our (free) 3-Day LIVE Coaching: Stress, Burnout & Why Your Gut Protocol Isn’t Working, held on 21, 22 & 24 April at 12-1pm AEST.  This event is being held in celebration of Natural Medicine Week!! 🙂

Energy, Mood and Gut Issues: Cracking the Code of Your Body’s Messages

Are you feeling a bit lost in the maze of your health issues? The fatigue, the brain fog, the anxiety, gut pain and autoimmune symptoms? It’s like you’ve been trying to solve a puzzle with missing pieces. You’ve tried everything under the sun – lab tests, supplements, diets, even yoga and breath-work – but still those annoying symptoms just won’t budge. Sound familiar?

Annoying, right?!

My Chronic Health Story

I was there once too. I have experienced chronic “weird” health issues THREE times. I struggled with a mix of anxiety, insomnia, gut issues, low immunity, body pain, female hormone issues, low energy, chemical sensitivity and histamine intolerance.

The first time was after my first baby and I resolved some of the issues with lifestyle changes – sleep, movement, wholefoods and low-tox living. It was GREAT, until baby number two came along, and all my symptoms flared back up, even though my lifestyle was dialled in. This is when I came across functional medicine, and started lab testing my own body systems and therapeutically supporting imbalances in my body with natural medicine supplements. This worked AMAZING, and I got on top of my symptoms. Until…COVID came along, and I was under a lot of stress, and all the same issues flared up again! I realised I still hadn’t addressed the deepest root-cause of my health issues, and that was the “baggage” stuck in my unconscious mind (dysfunctional unconscious core beliefs, deep-seated perfectionism, people pleasing and addictive-doing patterns, and unprocessed past distressing events), that were dysregulating my nervous system.

Each time my body flared up, I had to go deeper into discovering the root-cause – not just looking at the physical body, but also the unconscious mind, the nervous system & the brain, and how these other parts of the “body” greatly impact symptoms & one’s ability to heal.

The Missing Piece In Healthcare

What I’ve found in the health industry as a whole, is that the we have lost the ability to communicate with our bodies. You go to a GP or medical specialist and THEY are the expert dictating what tests to do, and what medications you need to be on. I even see this in natural medicine modalities, like functional medicine (which I practice), where the practitioner runs some labs and creates a protocol for the patient. This is great for therapeutic support, and something I do with clients, however, it is still promoting the message that OTHER’S KNOW BEST.

This is simply not true.

You Are The Expert of Your Body

I wholeheartedly believe that 95% of what you need to heal is already inside of you. Our bodies hold ancient wisdom, and you know inherently what is good for you, and what isn’t. The thing is, society as a whole has lost the ability to listen to and communicate with our bodies.

I’m here to change that! In our practice we work with clients to rebuild trust with self, to learn how THEIR body communicates to THEM, and to act on the messages.

When you act, magic happens! I have literally seen symptoms “switch off” in the moment when we listen to our bodies and act accordingly. For example, I spoke at a business women’s conference on the Gold Coast on the weekend, and took attendees through a process to communicate with their unconscious mind through the symptoms in their bodies. One lady stood up at the end and said her chronic headache that had been hanging around for days completely disappeared (she’d even taken 4 pain-killers that morning, which didn’t budge the headache!).

Oh my gosh?!?! How cool! I see this again and again for myself and with our clients, how quickly chronic health issues can be resolved when you deeply listen, connect, trust and love yourself.

I’ve seen:

  • Chronic fatigue disappear over months
  • Heartburn clear up in a moment
  • Anxiety ease
  • Chronic pain in the body switch off within days
  • Brain fog lift
  • Food sensitivities dissolve
  • Plus so much more!

It’s Not Woo-Woo – It’s Science

If you’re someone who needs the facts, let me tell you this way of holistic healing isn’t just “woo woo” or “magic”. It’s how we’re wired as human beings.

For example, let’s look at pain. Pain is not your enemy. As humans we have evolved for safety and survival. Pain is a primitive way our bodies have warned us of danger. You touch fire, you get burned, your brain creates a neural pathway to never to the fire again because it hurts!

The nervous system, too, is so important at sending you messages of safety or danger. It’s always trying to keep us safe and alive. So if it deems something unsafe – this could be your own beliefs about yourself, self-doubt, uncertainty, shame, guilt, frustration, or fears about eating certain foods, smelling perfumes, being around mould, etc – your system gets very good at creating symptoms to alert you of danger, which then leads to chronic health issues.

When you can create the space to ask: what is unsafe? What’s the story behind the symptom? And what do you need from me body to feel safe and loved and to heal? Then you can finally end your state of dysregulation and body burnout.

Want Some Help To Crack The Code Of Your Symptoms?

If you’ve read this far, you’re probably wondering how exactly can I look beneath the hidden meanings of my symptoms, and unravel the riddle?

Great! I have created an interactive workshop for Natural Medicine Week where I’ll take you through how you can learn to listen to and communicate to your body, and take you through a beautiful body-mind process that you can use again and again to gather wisdom from your body.

To learn more, sign up for our interactive workshop: Communicating With Symptoms, held on Mon 13 May, 7pm AEST via Zoom.  This event is being held in celebration of Natural Medicine Week!! 🙂

Oncology Massage for Survivors: Why It’s Important Long Term

Often called “thrivers,” cancer survivors are individuals who have overcome their cancer diagnosis and treatment and are living beyond their illness. While surviving cancer is a significant milestone, many thrivers continue to face physical and emotional challenges long after their treatment is complete. In this blog, we’ll discuss the importance of ongoing support and care for thrivers, highlighting the role of oncology massage in their long-term wellness journey.

The Unique Needs of Thrivers: Following treatment, thrivers may experience a range of physical and emotional challenges, including lingering side effects, anxiety, and fear of recurrence. These difficulties can impact their overall quality of life and well-being. For example, survivors of breast cancer may experience lymphedema, a condition characterised by swelling in the arm or chest due to lymph node removal or damage during treatment. Additionally, survivors of abdominal or pelvic cancers, such as bowel cancer or ovarian cancer may develop scar tissue in the abdominal region, causing pain, tightness and limited mobility, while survivors of head and neck cancers may experience difficulty swallowing or speaking as well as pain or discomfort when turning their head.

A Supportive and Nurturing Approach: Oncology massage offers a supportive and nurturing approach to addressing these needs, providing comfort, pain relief, and emotional support to survivors as they navigate life beyond cancer. Through gentle, focused touch, massage therapy can help lessen physical discomfort, ease muscle tension and increase range of motion. Massage therapy has been shown to reduce symptoms of anxiety, depression, and stress, promoting a sense of relaxation and well-being. By addressing the unique physical and emotional needs of thrivers, oncology massage plays a crucial role in supporting their overall health and quality of life.

Promoting Healing and Well-being: In addition to addressing specific physical and emotional needs, oncology massage promotes overall healing and well-being for cancer survivors. Massage therapy stimulates the release of endorphins, neurotransmitters that act as natural painkillers and elevate mood, promoting a sense of relaxation and happiness. By promoting relaxation and reducing tension in the body, massage therapy can also improve sleep quality, enhance energy levels and reduce pain.

Adapting Massage: To ensure a safe and successful experience, massage techniques must be adapted to suit the thrivers’ ongoing health concerns or limitations. For example, massage therapists may use lighter pressure and gentle, flowing strokes due to osteoporosis or to avoid exacerbating lymphedema or other circulatory issues. Massage therapists should also be aware of any surgical scars, radiation sites, or sensitive areas, adjusting their approach as needed to ensure the client’s comfort and well-being.

Empowerment and Self-Care: One of the key benefits of oncology massage for thrivers is its role in empowering them to take an active role in their own healing and self-care. By providing thrivers with skills and techniques to manage their well-being, massage therapy fosters a sense of empowerment and independence. Thrivers can incorporate massage therapy into their long-term wellness routine as a form of self-care, promoting relaxation, stress reduction, and overall wellness. Massage therapy can serve as a valuable complement to other supportive therapies, such as physiotherapy, acupuncture, and counselling, further enhancing the client’s overall treatment experience.

The Importance of Cancer Rehabilitation: Cancer rehabilitation plays a vital role in supporting cancer survivors as they readjust to regular life after treatment. Cancer rehabilitation focuses on regaining function, reducing symptoms and improving quality of life for survivors, helping them live a life without discomfort or limitations. Through a multidisciplinary approach, cancer rehabilitation addresses a range of issues, including physical impairments, pain management, fatigue, and emotional well-being. In addition to oncology massage, cancer rehabilitation may involve, occupational therapy, speech therapy, exercise physiology and psychological support, depending on the specific requirements of each survivor.

Oncology massage is an essential component of long-term care for cancer survivors, or thrivers. By addressing the unique physical, emotional, and functional needs of thrivers, oncology massage helps promote healing, well-being, and empowerment, supporting survivors as they navigate life beyond cancer. As we continue to support and care for cancer survivors, let’s recognise the importance of oncology massage and cancer rehabilitation in their ongoing journey towards health and healing.

Seed Cycling: Food as medicine for women’s hormone health

Choosing foods for their medicinal properties is a form of traditional medicine that has been practiced since the dawn of time. In the world that we live in today where we’re exposed to endocrine disrupting chemicals and the standard Australian diet is lacking in fibre and other essential nutrients, it’s no wonder that the menstrual cycle, hormones, and fertility are being impacted. Seed cycling uses four types of seeds to support women’s hormones in each half of the menstrual cycle.

What is Seed Cycling?

Seed cycling is the practice of consuming two different pairs of seeds in each half of your menstrual cycle. In the first half of your cycle – the follicular phase – you consume 1 tablespoon of pumpkin seeds and 1 tablespoon of flax seeds each day for the first 2 weeks of your cycle, or until ovulation.

In the second half of your cycle – the luteal phase – you consume 1 tablespoon of sunflower seeds and 1 tablespoon of sesame seeds each day, until your next bleed.

In a 28-day menstrual cycle, each phase lasts for 2 weeks, but realistically most women don’t have a perfect 28-day cycle. The follicular phase can be the most variable part of your cycle, but generally the luteal phase is roughly 14 days long.

If you have a regular cycle, or if you know when you ovulate via tracking cervical mucous or basal body temperature, continue with the phase 1 seeds until ovulation then proceed with the phase 2 seeds for the last two weeks of your cycle.

How do they work?

Each of the four seeds contain bioactive compounds which can help to maintain healthy hormone levels throughout the menstrual cycle. In the first phase, pumpkin seeds contain phytoestrogens to support oestrogen levels in the lead up to ovulation, while flax seeds contain lignans and are high in fibre which support the healthy metabolism of oestrogen. In the second phase, sunflower seeds contain vitamin E and selenium, which are both antioxidants and can help reduce pain in the premenstrual phase and prevent excess oestrogen. Sesame seeds contain zinc which is needed as a building block for progesterone, the calming hormone, in the luteal phase.

How to use the seeds?

The seeds are able to work their best when ground into a fine meal consistency. This allows for better absorption of the nutrients and constituents in the seeds, especially for flax seeds which have a hard shell and will just pass through the digestive system if left whole. You can buy flax seeds already ground up as flax meal, but for the other seeds you may need to blend them up yourself.

That being said, for pumpkin, sunflower and sesame seeds, if you prefer to eat them whole and this is going to increase the chances of you actually having them every day, the best way to eat them is the way you enjoy the most.

You can add your ground seeds into smoothies, oatmeal, salads, on top of curries or pasta dishes with some nutritional yeast, or you can add them into baking. The options are endless when it comes to ways to incorporate you seed blends into cooking!

Seed Cycling with irregular cycles or in perimenopause

Even if you don’t have a regular cycle, whether that’s due to a condition like PCOS or amenorrhea, if you’re breastfeeding, or going through perimenopause, you can still see some benefits from seed cycling. If you fall into this camp for any reason, there’s a few options for how you can use seed cycling.

Option 1: Best for if you have irregular cycles, but know when you ovulate

  • Begin phase 1 seeds at the start of your period, and switch to phase 2 after ovulation, which you can confirm via cervical mucous or basal body temperature.

Option 2: Best for those with long, irregular cycles or post-menopause

  • Seed cycling in sync with the moon. With the new moon, start phase 1 seeds, switching to phase 2 with the full moon. This is a beautiful way to connect with the cyclical nature of the earth.

Option 3: Best for those who want a no stress option

  • Mix all 4 seeds together in a jar, and have 2tb/day, every day. There is no “wrong” way to seed cycle, and no downsides to having the seeds at different times.

If you’re struggling with hormonal imbalances or PMS, seed cycling is a great way to use food as medicine to support your hormone levels in each phase of your cycle, and to connect to your cycle on a deeper level. Seed cycling is also just one of the many tools that we nutritionists have in our belt. Natural therapies and nutritional medicine are excellent for managing hormone health and women’s health naturally.

Blood Pathology – What is your blood telling you?

It’s not uncommon for my clients to admit they haven’t had a blood test in a very long time, or  they have been told their results were “normal” without ever seeing them. I always encourage my clients to visit their GP for a comprehensive panel of blood tests covered by Medicare. If there are additional tests I believe are necessary for a deeper understanding of their health, I’ll request them myself, although these may not be covered under Medicare.

As a naturopath, I utilise alternative diagnostics like iridology and symptom analysis, but I’ve learned the importance of blood pathology in identifying urgent health issues that may require medical intervention.

Some clients opt to have all their blood tests through me, willing to cover the costs themselves. They find comfort in having a thorough assessment and bringing any significant findings to their doctor’s attention.

Take, for instance, a recent case where a client suffered from severe headaches and eye pain. She was on several medications for 2 years to treat this pain but it was not. It was still there, just not as intense, as long as she took the pain killers. She had a few basic blood tests this time but none that explained her pain. By delving deeper with tests for average blood sugar levels and liver function, we discovered she had diabetes with dangerously high levels. Levels too high to respond to natural medicine.  Her levels were acute and she needed medical attention from her doctor.

These were tests the client had decided to pay for privately.  We then printed them out for her to take to her doctor and her medication was immediately changed to diabetic medication and as her sugar levels levelled out her severe headaches and eye pain disappeared.  The medication she had been taking for her pain, also had a side effect of increasing her liver enzymes.  This was corrected with some gentle detoxing.  We then worked with her on her diet and education so overtime her medication may be able to be reduced under her doctors supervision.

In another instance, an iridology assessment flagged prostate concerns and high cholesterol levels in a client. Confirmatory blood tests revealed elevated PSA levels and cholesterol. While his prostate was ultimately deemed healthy (non cancerous, from a scan), dietary adjustments and natural interventions effectively managed his cholesterol and reduced his PSA levels.  Blood pathology continued to be closely monitored by his doctor, who was surprised at the improvements, and pharmaceutical medication was not prescribed.

Blood pressure screenings have also been crucial in identifying clients at risk, prompting immediate referrals for medical attention when necessary. While natural remedies can help manage mild cases, we prioritise our clients’ well-being by advocating for conventional treatment when needed.

Collaboration between natural and conventional medicine ensures the best outcomes for our clients. Educating them on potential interactions between natural remedies and pharmaceuticals is paramount, as is the role of qualified professionals in navigating these complexities.

Moreover, blood tests provide valuable insights into nutritional deficiencies, such as iron and B12, and the importance of vitamin D for immune and bone health. Understanding these markers empowers individuals to take control of their health proactively.

Hemochromatosis is also interesting when it comes to high iron or ferritin levels.  A woman may have had lowish iron through her younger years but after menopause suddenly a high ferritin is noticed and continues to increase.  This is also picked up more so when men are older as well.  However, if there is a family history, it is important to test much earlier.  There is often high ferritin in many people these days, which is not hemochromatosis and could be related to an increase in inflammation and/or the need for liver support.

You might want to talk to your doctor about yearly blood tests.  You can ask about tests for your liver, kidneys, full blood count, iron and thyroid studies, b12 and vitamin d, inflammatory factors, cholesterol studies and average blood sugar.

Some Naturopaths can also request blood pathology tests using private labs where the client pays the lab directly.  This can also be useful for tests that may not be covered under medicare.  For example, if your thyroid levels are within range medicare does not usually cover the costs of thyroid antibodies to rule out hashimotos and this might be a test you want to check.  A naturopath could request that one for you for around $50-$60 which you pay the lab directly, and your naturopath will have the results within 24 hrs.

There are many other calculations that can be done on the normal numbers in your bloods to analyse further information with diet and inflammatory conditions.  It is best to always ask for a copy of your blood tests, for your own records, as well as copies of any reports from scans.  That way if you move surgeries or location, you will always have your own medical records.  Blood tests can also be uploaded to the MyGov app now as well. Your blood tests really can tell a story over your life and sometimes it really helps to be able to go back in time to look if a number had been slowly going up or down, or had been elevated for a while.

Author Disclaimer The information provided in this article is for information purposes only and should not be taken as medical, nutritional, or health advice. We recommend you consult with a GP or other healthcare professional before taking any action based on this article. While the author uses best endeavors to provide accurate and true content, the author makes no guarantees or promises regarding the accuracy, reliability, or completeness of the information presented.

Master Your Posture and Strength with These Top 10 Yoga Poses

Yoga is not only a practice of mindfulness and relaxation but also a powerful tool for improving posture and building strength. By its very definition, yoga is unity, the unity of body, mind and spirit. So how can we use yoga to unite strength, stability and overall wellbeing? By incorporating specific yoga poses into your routine, you can enhance your core stability to protect that spine, release tension that might be cause by poor posture or repetitive movements, and promote overall physical well-being.Poor posture can not only cause physical pain but it can impact your digestion by constricting the digestive organs and altering others perception of us.

 I’ll explore the top 10 yoga poses for posture and strength, each offering unique benefits to support your journey to a healthier, more aligned body.

1. High Plank (Phalakasana):

The first pose is one of my favourites, High plank. It is a foundational pose that strengthens the core, shoulders, and arms while also engaging the muscles along the spine. Holding this pose helps improve posture by stabilising the spine and protecting the lower back. 

Alignment tips: Slowly build up your high plank strength, starting on the knees and working up to the toes. Keep the elbows stacked under the shoulders to protect the joints and create stability. Draw the belly button towards the spine to activate the core and protect the back. Any pain or strain in the back, come out of the pose, this is where you can do more harm then good. 

2. Child’s Pose (Balasana):

Child’s pose is a gentle stretch that releases tension in the lower back and hips while elongating the spine. It provides a counterbalance to backbends and forward folds, helping to restore alignment and alleviate discomfort. If you are taking this at home, holding the childs pose with a pillow or bolster under the belly can add some extra support and help ground the body and mind. 

Alignment tips: this pose can be taken on your back if the knees don’t allow you to hold it face down. Waggling the tail gently side to side can help release the tension in the lower back and move deeper into the pose. 

3. Bridge Pose (Setu Bandhasana):

Bridge pose is an excellent posture for opening the chest and shoulders while also stretching the hip flexors. By strengthening the back and glutes, it supports proper spinal alignment and encourages good posture.

Alignment tips: Keep your feet parallel, toes pointing straight forward to the front of the mat. Pressing in firmly to the feet will help activate the muscles along the back line of the body. Keep the knees stacking straight over the ankles to avoid any pain. 

4. Downward-Facing Dog (Adho Mukha Svanasana):

At the beginning of your yoga practice this pose will seem like a lot of work. Slowly with experience this pose becomes a resting pose, with a stronger core and correct alignment, you could hold this as long as your tadasana. Downward-facing dog is a dynamic pose that stretches and strengthens the entire body, including the spine, shoulders, hamstrings, and calves. Using gravity to help lengthen the spine and improve overall posture by releasing tension in the back and promoting alignment.

Alignment tips: Avoid arching the back, bending the knees as much as you need to try and keep the spine long. Work to draw the shoulder blades down the back towards the tailbone to avoid dumping into the shoulders and neck. 

5. Locust (Salabhasana):

Locust pose is a back strengthening pose, which you can slowly increase the intensity by taking more of your body off the ground. Slowly and safely strengthen the muscles around your spine to support and protect it. 

Alignment tip: Keep your gaze forward and down, avoid looking up as this will compress the vertebrae in the spine. Lengthen your lower back by gently pressing your pubic bone into the floor to allow strengthening without compression of the vertebrae. 

6. Tree Pose (Vrksasana):

Tree pose challenges balance and stability while strengthening the muscles of the legs, hips, and core. By focusing on alignment and engaging the core, it helps improve posture and focus. Standing balances including tree works the minute muscles in the foot and ankle creating stability. Often back pain and poor posture comes from something further away, either the ankle, knee or hip being misaligned. As your body tries to compensate for this imbalance. 

Alignment Tip: work to draw the arch of the grounded foot up the inseam of the leg, this is often where people are weaker and collapse. Try to keep both hip bone pointing straight forward, avoid trying twisting the hips to try and bring the knee out further. Adjust as much as needed, moving the raised foot down the leg to the calf or as a kickstand on the floor to help build muscles to keep the correct postural alignment.

7. Cobra Pose (Bhujangasana):

Cobra pose is a gentle backbend which strengthens the muscles of the back, shoulders, and arms while also stretching the chest and abdomen. Allowing the shoulders to pull back into place, counteracting the effects of prolonged sitting and promotes spinal extension for better posture.

Alignment tip: Keep your gaze forward and down to avoid compressing the neck. Actively work to broaden the collar bones and pull the shoulder blades down the back. If the shoulders are creeping up by the ears, lower the chest down closer to the floor. 

8. Cat-Cow Pose (Marjaryasana-Bitilasana):

Cat-cow pose is a gentle spinal warm-up that moves the spine through flexion and extension. It can be done on all fours, seated or standing. It helps increase spinal mobility, release tension, and improve posture by promoting awareness of the natural curves of the spine. You can take this pose just along the center line, or start to bring in any intuitive movement, looking over your shoulders, lowering one shoulder down then the other. Take it however feels good in your body. 

Alignment tip: draw the belly button towards your spine to help activate the core. Avoid any movements which cause pain, numbness or tingling as this is hitting your nerves. 

9. Seated Forward Fold (Paschimottanasana):

Seated forward fold stretches the entire back of the body, including the spine, hamstrings, and calves. It encourages lengthening of the spine and promotes a sense of relaxation and release, which can contribute to better posture.

Alignment tip: The most common mistake here is letting the ego take over and forcing the head towards the legs which causing an arching in the back. This will pull the muscles around the spine, not release and lengthen as we are trying to achieve. Bend the knees as much as you need here to keep the back long and straight. You will still stretch the hamstrings with the knees bent. 

10. Moving Lizard Lunges:

Moving lizard lunges dynamically stretch the hip flexors, groin, and psoas muscles while also engaging the core and upper body. By releasing tension in these areas, they help improve posture and alleviate discomfort associated with prolonged sitting. If one hip is tight you might start to see one side of your body tilit or be a little lopsided. Each variation of lizard pose works slightly different muscles around the hips, so try to incorporate a few of them.

Alignment tip: Moving in and out of the different lizard lunge poses helps to work that hard to reach psoas muscle. Work on pulsing, straightening and bending that front leg or moving between lizard and winged lizard pose. 

Incorporating these top 10 yoga poses into your practice can help you cultivate strength, stability, and better posture. Whether you’re a beginner or an experienced yogi, integrating these poses into your routine can support your journey to a healthier, more aligned body. When working with an injury or starting something new, take it slow, use as many props or modifications as you need, and never do anything which causes pain or numbness. Remember to move mindfully, listen to your body, and enjoy the transformative benefits of yoga on your posture and strength.

The Inflammation and Migraine Connection

Woman touching pressure points on side of head in pain

What is migraine?

Migraine is one of the most common neurological disorders and a leading cause of disability worldwide. It is thought to affect more than 10% of people globally and occurs highest in those aged 30-39 years.

In Australia, 14.9% of women patients seen in general practice are diagnosed with migraine.

It’s important to know that a migraine attack is not just a bad headache. Migraine is a neurological disorder with episodic migraine attacks that can last from a few hours to a few days or more.

Signs And Symptoms of Migraine and Migraine Attacks

How one experiences a migraine attack differs from person to person, and sometimes from episode to episode.

Headaches are one of the most noticeable symptoms. They often begin as a dull ache and grow into throbbing pain. The pain usually gets worse during physical activity and can shift from one side of the head to the other, be in the front of the head, or feel like it’s affecting the entire head.

Other symptoms can include:

  • Sensitivity to light, noise, and smells
  • Anxiety or depression
  • Cravings
  • Nausea and vomiting, upset stomach, and belly pain
  • Loss of appetite or extreme hunger, food cravings
  • Feeling very warm or cold
  • Pale skin
  • Fatigue
  • Dizziness
  • Blurred vision or droopy eyes
  • Diarrhoea
  • Feeling great the day before a migraine
  • Feeling terrible, anxious or depressed the day before a migraine
  • Feeling “washed out” the day after a migraine
  • Stiff or painful neck
  • Mood swings
  • Yawning more than usual

It is also possible to experience a migraine attack without a headache (known as ‘silent migraine’). In children, migraine can be experienced through mainly abdominal symptoms, rather than head pain.

Is inflammation and migraine connected?

Scientific studies have established a strong connection between inflammation in the brain and the occurrence of migraine attacks. And this makes a lot of sense, as inflammation can trigger the activation of pain pathways, resulting in migraine attack symptoms. We also know that individuals with migraine have higher baseline levels of inflammatory markers compared to those without the condition. What’s more, these inflammatory markers further increase during a migraine attack.

How to reduce systemic inflammation

As a naturopath, here are some of the ways I may support people with migraine to naturally dampen down inflammation, with the aim to reduce the frequency and severity of migraine attacks.

Diet: Adopting an anti-inflammatory diet focusing on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats can have a very positive impact to reduce migraine attacks. Avoid or minimise foods that are known to contribute to inflammation, such as refined sugars, trans fats, processed meats, and excessive alcohol. I also like to encourage specific anti-inflammatory foods such as ginger, turmeric, fish and blueberries.

Natural medicines: Certain supplements may help reduce inflammation. These include omega-3 fatty acids (found in fish oil), curcumin (a compound in turmeric), ginger, Boswellia, quercetin, green tea and resveratrol. Of course, consulting with your naturopath or another qualified healthcare professional is always recommended before trying these for yourself.

Lifestyle modifications: Stress management techniques like meditation, deep breathing, and regular exercise can help reduce inflammation. Gentle and moderate physical activity promotes circulation and supports the body’s natural healing processes.

Sleep and rest: Adequate sleep is crucial for the body to repair and regenerate. Prioritise quality sleep by establishing a regular sleep schedule, creating a comfortable sleep environment, and practising good sleep hygiene.

Identifying and addressing food sensitivities: Some individuals may experience inflammation due to specific food sensitivities. A naturopath may recommend an elimination diet or testing to identify and eliminate trigger foods.

Gut health: The gut plays a significant role in inflammation. A naturopathic approach may involve improving gut health through gut healing nutrients, along with probiotics and prebiotics to address digestive issues.

Environmental factors: Reducing exposure to environmental toxins, such as pollutants, chemicals, and allergens, can help minimise inflammation. This may involve using natural cleaning products, filtering air and water, and minimising exposure to allergens.

Individualised approach: Each person with migraine is different, and underlying factors can vary. Like other naturopaths, I take a holistic approach to consider the unique health history, symptoms, and underlying causes of inflammation to develop a personalised treatment plan.

Polycystic Ovarian Syndrome (PCOS) Unravelling the Enigma

Welcome, warrior queens, to the labyrinth of PCOS (Polycystic Ovarian Syndrome), a complex hormonal problem that affects up to 26% of women globally. Despite its prevalence, many remain undiagnosed until later stages, often seeking treatment only when fertility issues arise. But fret not, for within the realm of holistic health lie potent tools to reclaim control and rewrite your PCOS narrative.

Decoding the Complexities of Polycystic Ovarian Syndrome (PCOS)

PCOS isn’t just about missing periods or pesky pimples (jawline, oily skin); it’s a multifaceted journey marked by irregular cycles, stubborn abdominal weight gain (apple-shaped bodies), facial hair growth, and a hormonal rollercoaster (prolonged PMS symptoms). Beyond these visible symptoms lurk risks of metabolic syndrome and cardiovascular complications, underscoring the importance of proactive management.

PCOS-The Diagnostic Odyssey

Diagnosing PCOS involves identifying two of three key indicators: hyperandrogenism (increased male hormones), oligo-anovulation, or polycystic ovaries (via transvaginal ultrasonographic evidence of a polycystic ovary OR elevated anti-mullerian hormone (AMH) levels). A myriad of factors, including insulin resistance, obesity, nutritional deficiencies, hypothyroidism, stress, sedentary lifestyle and genetic predisposition, contribute to its onset, underscoring the need for personalised treatment, diagnosis and strategies.

Signs and Symptoms

Enlarged ovaries (generally 2-3 times bigger), irregular menstrual cycles, and hirsutism are hallmark features of PCOS. Yet, its manifestations extend beyond physical realms, encompassing sleep disturbances, blood sugar dysregulation, insulin resistance and chronic pelvic pain. This holistic perspective underscores the importance of comprehensive management.

Navigating the Path to Wellness

Crafting a lifestyle aligned with holistic principles forms the cornerstone of PCOS management.

One such approach is my Metabolic Balance program, which offers personalised metabolic dietary nutrition plans tailored to individual needs. By optimising low GI dietary choices, regular exercise, zen mindfulness practices, and supporting metabolic function, my ‘Harness Your Hormones’ Metabolic Balance program can play a crucial role in mitigating PCOS symptoms and fostering hormonal balance. With its focus on holistic health and personalised support, this program empowers women to take control of their PCOS journey and embrace a life of vitality and wellness.

Studies have also shown that embracing nature’s remedies, such as inositol and chromium in therapeutic dosages, further supports restoring vitality and improving ovulation rates and menstrual cycles.

Harnessing the Power of Herbs

In herbal medicine, allies like liquorice and peony offer solace, easing inflammation and harmonising hormonal imbalances. Their gentle yet potent effects pave the path to equilibrium, guiding you to reclaiming sovereignty over your health.

(Please do not take any supplements without consulting your healthcare practitioner)

Embracing Your Inner Sovereignty

PCOS may present challenges, but within every challenge lies an opportunity for growth. Armed with knowledge and empowered by holistic approaches, you can rewrite your PCOS narrative. Bid farewell to erratic cycles and decrease the risk of related conditions such as diabetes. And welcome a life imbued with vitality and purpose.

Ready to Begin Your Journey?

Step into the realm of holistic wellness and book a free discovery call today, and let’s navigate the labyrinth of PCOS together, unlocking the secrets to lasting wellness and reigniting your inner fire.

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare practitioner before changing your health regimen.

References

[1] Walters KA, Gilchrist RB, Ledger WL, Teede HJ, Handelsman DJ, Campbell RE. New perspectives on the pathogenesis of PCOS: neuroendocrine origins. Trends Endocrinol Metab. 2018 Dec;29(12):841-852. doi: 10.1016/j.tem.2018.08.005.

[2] Walters KA, Gilchrist RB, Ledger WL, Teede HJ, Handelsman DJ, Campbell RE. New perspectives on the pathogenesis of PCOS: neuroendocrine origins. Trends Endocrinol Metab. 2018 Dec;29(12):841-852. doi: 10.1016/j.tem.2018.08.005.

[3] Takeuchi T, Nishii O, Okamura T, Yaginuma T. Effect of traditional herbal medicine, shakuyaku-kanzo-to on total and free serum testosterone levels. Am J Chin Med. 1989;17(1-2):35-44. PMID: 2511749.

[4] Kong P, Chi R, Zhang L, Wang N, Lu Y. Effects of paeoniflorin on tumour necrosis factor-α-induced insulin resistance and changes of adipokines in 3T3-L1 adipocytes. Fitoterapia. 2013 Dec;91:44-50. doi: 10.1016/j.fitote.2013.08.010.

[5] Eu CH, Lim WY, Ton SH, Bin Abdul Kadir K. Glycyrrhizic acid improved lipoprotein lipase expression, insulin sensitivity, serum lipid and lipid deposition in high-fat diet-induced obese rats. Lipids Health Dis. 2010 Jul 29;9:81. doi: 10.1186/1476-511X-9-8.

[6] Fruzzetti F, Perini D, Russo M, Bucci F, Gadducci A. Comparison of two insulin sensitisers, metformin and myo-inositol, in women with polycystic ovary syndrome (PCOS). Gynecol Endocrinol. 2017 Jan;33(1):39-42. Doi: 10.1080/09513590.2016.1236078.

Fibromyalgia, the Science behind the Pain

If you’ve found your way to this blog, chances are you’re all too familiar with the relentless battle against fibromyalgia’s persistent pain and obstacles.

As a naturopath and nutritionist, I’ve seen first-hand the profound impact this condition has on individuals and their families. My own daughter struggles with it, which drives my personal commitment to understanding and addressing fibromyalgia underlying causes and discovering effective pain relief strategies.

For those who may be unfamiliar, let’s briefly touch on what fibromyalgia is.

It’s a chronic and often perplexing condition where a person will experience widespread pain, tenderness, and an increased sensitivity to touch, among other symptoms. Despite extensive research the exact cause of fibromyalgia remain elusive, with experts suggesting a complex mix of genetic predispositions, environmental factors, and lifestyle influences.

Essentially, fibromyalgia involves the body perceiving pain as more intense than it would for someone else, a condition known as hypersensitivity, due to faulty nervous system signalling. This phenomenon is referred to as Central Sensitisation, which I’ll delve into further below.

This heightened sensitivity can manifest in various ways, from making a gentle touch intensely uncomfortable and turning everyday activities to become significant challenges. Beyond physical pain, fibromyalgia can also lead to cognitive difficulties, such as memory issues and difficulty concentrating, as well as profound fatigue and sleep disturbances. The emotional toll of living with fibromyalgia cannot be overstated, as individuals often grapple with feelings of frustration, isolation, and anxiety due to the unpredictable nature of their symptoms.

The Science behind Fibromyalgia

Central Sensitisation is a process in the nervous system where there is and amplification of pain caused by a combination of pain pathways abnormalities and brain processing.

Abnormal pain pathway signally. Normally, when you experience pain, nerve signals travel from the site of the pain to your brain, which interprets them as pain sensations.

With central sensitisation, the nervous system becomes overly responsive, so even mild stimuli can trigger exaggerated pain responses. This heightened sensitivity can persist even after the initial injury or condition causing the pain has healed.

It involves changes in the way neurons in the central nervous system (brain and spinal cord) transmit and process pain signals.

Essentially, the nervous system becomes “sensitised” to pain, making people more susceptible to experiencing pain and discomfort from various stimuli, including those that wouldn’t typically cause pain.

Brain Processing: People with fibromyalgia often experience significant alterations in how their brains process pain signals. These changes are influenced by a variety of factors, including genetics, environmental triggers like trauma or infections, and heightened stress levels.

Research suggests that these alterations affect different areas of the brain responsible for pain processing, such as the amygdala and prefrontal cortex. As a result, individuals may have heightened sensitivity to pain and struggle to regulate their pain responses effectively

Neurotransmitter Imbalances: (Brain Chemical Imbalances.) In fibromyalgia, there are noticeable disruptions in the levels of crucial neurotransmitters such as serotonin, norepinephrine, and dopamine.

These neurotransmitters are like messengers in the brain, responsible for transmitting signals between nerve cells. When there’s an imbalance in these chemicals, it can throw off the body’s ability to regulate pain signals properly.

For instance, serotonin is involved in mood regulation and sleep, while norepinephrine plays a role in alertness and stress responses. Dopamine, on the other hand, is associated with pleasure and reward pathways.

When these neurotransmitters are out of whack, it can exacerbate pain symptoms and lead to issues like fatigue, sleep disturbances, and mood disorders.

Pain Perception Neuropeptide: There’s a significant involvement of Substance P, a neuropeptide crucial for transmitting pain signals and regulating inflammation.

Neuropeptides are small protein-like molecules used by neurons to communicate with each other.

Substance P acts as a messenger, relaying information about pain to the brain and spinal cord, it is also involved in promoting inflammation. Elevated levels of Substance P are associated with heightened pain sensitivity, exacerbating the symptoms experienced by individuals with fibromyalgia.

Exploring the intricate mechanisms of Substance P offers promising avenues for developing innovative treatments aimed at managing pain and alleviating symptoms in fibromyalgia patients.

The Gut-Brain Connection:  Studies suggest that there is a connection between the health of our gut and fibromyalgia.

The gut microbiome—the community of bacteria living in our intestines—affects immune function, the production of neurotransmitters (chemical messengers in the brain), and overall health.

When there’s an imbalance in the gut microbiome, known as dysbiosis, it can lead to symptoms of fibromyalgia. Dysbiosis basically means there’s a disruption in the normal balance of good and bad bacteria in the gut.

This imbalance has been linked to symptoms of fibromyalgia, which shows how important gut health is when it comes to managing the condition. By making changes to our diet and adding probiotics (good bacteria), we might find relief from fibromyalgia symptoms.

Holistic Approaches to Fibromyalgia Management

Natural medicine offers a range of tools to address the physical, emotional, and psychological aspects of fibromyalgia.

Lifestyle modifications, including stress management techniques, regular exercise, and adequate sleep, play a crucial role in symptom management.

Nutrition also plays a vital role in supporting overall health and well-being. A diet rich in anti-inflammatory foods, antioxidants, and essential nutrients can help reduce pain and inflammation while supporting energy levels and mood stability.

While Natural Medicine Week provides a spotlight on alternative therapies, it’s important to seek guidance from natural health practitioners throughout the year, especially for managing fibromyalgia.

Embracing Natural Medicine Week

In celebration of Natural Medicine Week, I invite you to join me for a webinar on May 24th at 12:30 pm, where we will delve deeper into holistic approaches to managing fibromyalgia. Whether you are living with fibromyalgia or supporting a loved one on their journey, this webinar aims to empower you with knowledge and strategies to nurture wellness naturally.

Beyond the pain, the science behind fibromyagia