Immune Health Essentials: A Practical, Evidence-Informed Approach

Each year, as respiratory illness circulates more widely, the same questions consistently arise.
Commons questions that arise are:

“What should I take to support my immune system?”
“Everyone’s getting sick again—what do I need?”
“Is this going to be a bad flu season?”
“Should I get the flu vaccine?”

These concerns are understandable, particularly in the context of seasonal illness patterns and
widespread public messaging. However, immune health is not a single intervention or short
term response. It reflects the integrated function of multiple physiological systems.

Understanding immunity as a system
The immune system operates in close interaction with nutrition, metabolism, and lifestyle
factors. Key influences include:
 Nutrient status
 Gastrointestinal health
 Sleep quality
 Psychological stress
 Iron status
 Systemic inflammation
Disruption in any of these areas can impair immune eAiciency, increasing susceptibility to
infection or aAecting recovery time.

Key nutrients involved in immune function
Vitamin C
Vitamin C contributes to immune defence through support of leukocyte function and
antioxidant activity. It is particularly relevant during periods of increased physiological stress
and infection, where oxidative demand is elevated.

Zinc
Zinc is essential for normal development and function of immune cells. Evidence suggests zinc
supplementation, particularly when initiated early in the course of infection, may reduce the
duration of common cold symptoms in adults (Hemilä & Chalker, 2015).

Vitamin D
Vitamin D functions as an immunomodulatory hormone involved in regulating both innate and
adaptive immune responses. Deficiency is common, including in populations with high sun
exposure such as Australia. Low vitamin D status has been associated with increased
susceptibility to respiratory infections and altered immune regulation (Martineau et al., 2017).
More broadly, vitamin D also supports bone health, muscle function, and metabolic regulation,
making it a key nutrient in overall health resilience (Harvard T.H. Chan School of Public Health, 2004)

Astragalus
Astragalus membranaceus is traditionally used in herbal medicine to support immune
resilience and adaptation to stress. It is generally applied in longer-term immune strategies
rather than acute infection management.

Two primary clinical contexts for immune support
1. Acute immune support
This refers to individuals who are currently unwell or in the early stages of infection.
Clinical focus includes:
 Supporting immune response
 Reducing symptom duration and severity
 Short-term use of nutrients such as vitamin C and zinc

2. Immune resilience and prevention
This focuses on reducing frequency and severity of illness over time.
Key considerations include:
 Vitamin D and iron status optimisation
 Gut microbiome health
 Stress and sleep regulation
 Baseline immune system function
This approach prioritises prevention rather than reactive treatment.

Vaccination context and clinical positioning
Influenza vaccination is an important public health measure, particularly for individuals at
increased risk of exposure (e.g. healthcare and aged care workers) or complications (e.g. older
adults and those with chronic conditions).
Individuals may choose to receive the influenza vaccine or not, based on personal and clinical
considerations.

Regardless of this decision, the clinical objective remains consistent: Supporting a well
regulated, resilient immune system.
For those who are vaccinated, support may focus on immune readiness and recovery. For those
who are not, emphasis is placed on strengthening baseline immune defences through nutrition
and lifestyle.

Immune health is not determined by a single intervention but by the coordinated function of
multiple systems over time. A clinically grounded approach prioritises:
 Nutrient suAiciency
 Gut and metabolic health
 Stress and sleep regulation
 Evidence-based supplementation where appropriate

EAective immune support is therefore preventative, individualised, and system-based rather
than reactive.

Margaret Leedham works with Go Vita Australia and is the Brand and Training Manager for
NutriVital. She is an experienced naturopath, herbalist, nutritionist, and homeopath with over
27 years in the natural medicine industry. Her background spans product development, TGA
compliance, FSANZ guidelines, marketing, training, retail management, and clinical practice.
An Accredited Member and Fellow of ATMS, Margaret actively consults with clients, specialising
in menopause, gut health, sleep, and stress-related conditions, supporting individuals through
an evidence-based approach.

Your Body Is Talking — Are You Listening?

Why Seeing a Naturopath Might Be the Best Health Decision You Make This Year

Tired all the time but your blood tests say you’re fine? Bloated after every meal? Sleep feels like something that happens to other people. You are not imagining it. And you don’t have to accept it as normal.

Welcome to Natural Medicine Week, a perfect moment to discover what naturopathic medicine can actually do for you, beyond the stereotypes and the scepticism. Spoiler: it’s a lot more science than you might think.

So… What Does a Naturopath Actually Do?

Think of a naturopath as a health detective with an unusually long appointment time. Where a GP might have 10 minutes, a naturopath typically spends 60 to 90 minutes with you, investigating your diet, sleep, stress, gut function, hormones, family history, and how all of these threads weave together.

The philosophy is rooted in a beautifully simple idea: treat the whole person, not just the symptom. A headache isn’t just a headache. It might be dehydration, a magnesium deficiency, food sensitivities, hormonal shifts, or chronic stress cascading through your nervous system. A naturopath asks why, and then builds a plan to address the root cause.

“But Is It Evidence-Based?” — Yes, actually.

This is the question I love most, because the answer might surprise you. Modern naturopathic practice is underpinned by clinical research, peer-reviewed studies, randomised controlled trials, and systematic reviews. The tools may be natural, but the approach is rigorously scientific.

Here are just a few examples of what the evidence tells us:

  • Ashwagandha: Multiple randomised trials show significant reductions in cortisol and perceived stress. This adaptogenic herb is now one of the most studied botanicals for HPA axis support.
  • Magnesium: A nutrient depleted by stress, poor soil quality, and common medications, magnesium deficiency is extraordinarily common. Research supports its role in sleep quality, migraine prevention, muscle function, and mood regulation.
  • Berberine: Derived from plants like goldenseal and barberry, berberine has been extensively studied for blood sugar regulation, showing effects comparable to some pharmaceutical interventions in metabolic syndrome.
  • Probiotics: The gut-brain connection is now mainstream science. Specific probiotic strains are backed by substantial evidence for irritable bowel, anxiety, immune function, and even skin conditions.
  • Curcumin (from turmeric): When formulated for bioavailability, curcumin has demonstrated anti-inflammatory effects relevant to joint pain, metabolic health, and even cognitive protection.

DID YOU KNOW? There are 15+ distinct forms of magnesium. Ask your naturopath which one is best for you.

Accredited naturopaths prescribe therapeutically, meaning the right form, the right dose, and the right combination for your individual biochemistry. This is not the same as grabbing a bottle off the supermarket shelf.

When Should You See a Naturopath?

The short answer: you don’t need to be unwell to benefit. Naturopathic medicine shines in three key scenarios:

  1. You Have Symptoms but No Answers

Fatigue, bloating, brain fog, stubborn weight, irregular cycles, poor sleep, skin flare-ups, these are the grey-zone complaints that often fall through the cracks of conventional medicine. Naturopathic assessment looks at functional markers, diet patterns, microbiome/gut health, and nutrient status that don’t appear on a standard blood panel.

  1. You Have a Diagnosis and Want Integrative Support

Naturopathy works beautifully alongside conventional medical care. Whether you’re managing thyroid conditions, type 2 diabetes, cardiovascular risk, autoimmune disease, or mental health concerns, evidence-based nutritional and herbal support can complement your existing treatment. Always have open communication between your healthcare teams.

  1. You Want to Invest in Prevention

Ageing well is not an accident. It’s built in decades of daily choices. Nutritional medicine and herbal prescribing can optimise your longevity foundations, cellular energy, inflammation control, hormonal balance, and cognitive resilience, long before disease takes hold.

Food as Medicine: More Than a Cliché

Dietary therapy is the cornerstone of naturopathic practice, and it’s where some of the most compelling evidence lives. Specific dietary patterns don’t just support health in general; they influence gene expression, gut microbiota composition, neurological function, and inflammatory pathways in measurable ways.

A naturopath doesn’t hand you a generic clean-eating plan. You get a dietary prescription built around your unique health picture, whether that’s anti-inflammatory eating for chronic pain, low-FODMAP support for irritable bowel, therapeutic protein targets for muscle preservation, or blood sugar balancing for hormonal health.

The Supplement Question

Everyone is taking something. But are they taking the right thing, in the right form, at the right dose? Why do some people say I took this supplement but it didn’t work? The supplement industry is largely unregulated in terms of consumer use, meaning people routinely take products that are poorly absorbed, incorrectly dosed, or frankly contraindicated with their medications.

A qualified naturopath cuts through the noise. We prescribe evidence-based therapeutic-grade supplements with clinical intent, not marketing.

This Natural Medicine Week — Take the First Step

Natural medicine isn’t about rejecting modern healthcare. It’s about expanding it, adding depth, personalisation, and a genuine focus on why your body is doing what it’s doing.

If you’ve been putting up with ‘fine but not great,’ this is your invitation to aim higher. Book a consultation. Ask the questions. Your body has been talking.

Why Pregnancy Care Is About More Than Just a Prenatal

The first thing most women do when they find out they’re pregnant is open a new tab and search for the best prenatal. I see it in clinic constantly – women who have done their research, compared methylfolate vs folic acid, read the reviews, and arrived at their first appointment feeling like they have nutrition covered.

I love the enthusiasm. But a prenatal supplement is exactly that – a supplement to an already nourishing diet, not a substitute for one. And pregnancy care, done well, goes so much deeper than what’s in a capsule.

What does genuine pregnancy support actually look like?

Real food first

The nutrients that matter most in pregnancy – iron, folate, choline, iodine, omega-3s, zinc, B12 – are found in abundance in whole foods. Animal proteins, organ meats, eggs, oily fish, slow-cooked meats, fermented foods, and a wide variety of vegetables provide these nutrients in forms the body recognises and absorbs far more readily than their synthetic counterparts. No capsule replicates the bioavailability and complexity of nutrients in their whole food form.

Traditional cultures didn’t have prenatals. They had specific foods reserved for pregnant and postpartum women – liver, bone broth, eggs. These weren’t arbitrary choices. They were accumulated wisdom about what a woman’s body needs when it is doing the most demanding physiological work of her life.

Your prenatal is a safety net, not a foundation. Build the foundation with food first.

Reducing your synthetic load

Pregnancy is also a time to look at what you’re putting on your body, not just in it. The fetal liver is immature and has a limited capacity to process synthetic chemicals. What crosses the placenta matters.

Most women scrutinise their diet immediately when pregnant but haven’t thought twice about their skincare, perfume, or cleaning products. Fragrance alone can contain dozens of undisclosed synthetic compounds. This isn’t about fear – it’s about making simple, informed swaps that reduce the overall burden on a developing baby.

I recommend looking at your most frequently used products first – the ones on your skin every single day – and finding clean alternatives. It doesn’t need to be a complete overhaul overnight, but reducing your overall toxic load can make a huge difference to how you feel throughout pregnancy.

Herbal support

This is where I get to talk about what I love most. Pregnancy is actually a rich time for herbal medicine, approached thoughtfully and with appropriate clinical guidance. Herbs can support common complaints like nausea, reflux, sleep disruption, and anxiety, as well as provide genuine nutritive support – nettles, oat straw, and red raspberry leaf are among my most-reached-for allies in pregnancy.

The key word is guidance. Not every herb is appropriate in pregnancy, and dose and timing matter. This is where working with a qualified herbalist makes a real difference.

Individualised care

Every pregnancy is different. Every woman arrives with her own health history, her own deficiencies, her own stress load and life circumstances. A blanket protocol – even a good one – will always miss something. The women I see in clinic thrive throughout pregnancy and postpartum because they receive care that is tailored to them: their blood results, their diet, their symptoms, their goals.

That is what naturopathic and herbal medicine does well. It looks at the whole picture.

If you’re pregnant or planning to conceive and want support that goes beyond a prenatal, I’d love to work with you. You can find me at littlebloomherbs.com or book a discovery call through my website to chat about what’s right for you.

What is Rewilding? Foraging, Wildcrafting & the Path Back to Natural Wellness

Ever found yourself at the grocery store wishing everything didn’t come wrapped in plastic? Can’t decide which non-stick pan to buy or maybe don’t get a non-stick at all? If you’re a parent, have you found yourself worrying about what’s really in those squishy plastic toys? Perhaps you’ve seen images of ocean floors and beaches covered in plastic bottles and it’s got you ruminating on what sort of healthspan we’re curating for the next generations and the planet? Well, you’re not alone. Plastics are everywhere, and in this article we’ll look at how you can take steps to protect yourself, your loved ones and the planet from toxic chemicals. You’ll learn about what endocrine disruptor chemicals are and five steps to get you started living more purely and in harmony with nature. And most importantly, you’ll learn about ReWilding. Let’s go!

 

So just how bad is it?

Imagine you’re having lunch with 9 of your friends. Out of the 10 people at the table, 9 will most likely have detectable levels of toxic chemicals in their bodies.[5] It’s a fact of life now that we live in a world where it’s near impossible to avoid eating, inhaling, touching or somehow being exposed to chemicals that are affecting our health.
Toxic chemicals that enter our body through food, agricultural pesticides and herbicides, cosmetics and food packaging have a profound impact on your hormone health and reproductive capacity.
These chemicals have been used in the manufacture of things we use like flame retardants on clothing and furniture, utensils we use to cook with and eat out of such as drink bottles. They can leach out of those goods with age and heat, contaminating our bodies. Around a thousand chemicals with the propensity to interfere with our hormones or affect their function have been identified and are called endocrine disrupting chemicals (EDCs). According to the Weybridge report of 1996 an endocrine disruptor is “an exogenous substance that causes adverse health effects in an intact organism, and/or its progeny, consequent to changes in endocrine function.” [4] Apart from chemicals that disrupt our hormones there are food contact chemicals (FCCs) in the packaging, processing and serving goods that come with our food. A study published last year (2024) in the Journal of Exposure Science and Environmental Epidemiology revealed that 25% of the various food contact chemicals (FCCs) that have been identified were present in human bodies.[3]
Chemicals like bisphenol A (BPA) and several of its byproduct chemicals as well as many others are implicated in endocrine disruption, interfering with the way our hormones work and contributing to conditions like early puberty, obesity, fibroids, polycystic ovarian syndrome and hormone-dependent cancers. [1] If you just look at BPA and phthalates, exposure to these two more commonly studied EDCs is linked to issues with fertility, sperm count, sperm quality, childhood asthma, immune response inflammation, metabolic diseases like type 2 diabetes, liver function, endocrine-sensitive cancers and menopause including early onset menopause.[2]
The main hormones disrupted with these chemicals are oestrogens, androgens and thyroid hormones. These are important for all stages of life for females and males, but particularly important for women in midlife. It could be said that women over 35, the Gen X’ers and Millennials, are really bearing the brunt of a chemical overload at a time of their lives when inflammation, chronic disease, mental health, body image and so many other important facets of health and wellness are already challenging. There’s also a natural increase in fat cells in women through perimenopause which provides more storage for these chemicals compared to premenopausal women.
Research and awareness around the health risks of exposure to bisphenol A (BPA), phthalates, polychlorinated bisphenols (PCBs), per- and polyfluorinated alkyl substances (PFAS) and polybrominated diethyl ethers (PBDEs) and a host of other dangerous is growing. Initiatives like the Global Plastic Treaty (www.globalplastictreaty.com) are popping up and there’s a growing movement toward foraging, wildcrafting and ecological and sustainable approaches to nourishing our bodies, our hormones and our fertility. Enter the ReWilding movement. It’s a return to nature – physically, nutritionally and spiritually.

 

What is ReWilding?

At its core, rewilding is about returning to a more natural state of being. It’s the act of remembering that we are not separate from nature—we are nature. For women, rewilding offers a powerful invitation to live more in sync with the rhythms of the earth and the moon and to take this as an opportunity to tune into the wisdom of our bodies.
The first use of the term rewilding goes back over 30 years ago as a specific scientific term referring to the Wildlands Project in North America. Traditionally, rewilding was very much about the treatment of natural habitat. It referred to the process of restoring wild lands and reintroducing native species to their habitats. Over the last 20 years however, as rewilding moved into the public sphere, the meaning of the term has become (excuse the irony here) a bit more plastic, meaning malleable. Increasingly, rewilding is being applied to people. It’s a call to us all personally to de-domesticate ourselves—to question the hyper-processed, hyper-scheduled, and over-medicated systems we’ve become used to, and to seek nourishment, healing, and clarity from the wild again.[6]

 

Small acts of rewilding you can easily achieve

You don’t need to live off-grid or move to the forest to rewild your life. Many of the most powerful rewilding practices are simple and accessible—especially when approached with mindfulness and intention.
  1. Time to ‘earth’! Walk barefoot on grass, soil, or sand at least once daily for 5 or more minutes. This helps to ground the body’s nervous system. Just a few minutes a day can help shift you out of chronic stress and into a calmer, more parasympathetic state.
  2. Forage for health! Make it your mission this year to learn to wildcraft and identify one wild plant.
    Foraging is a gateway to wild nourishment. Start with something abundant and safe, like Dandelion, Plantain leaf, Sow Thistle or Bidens species. You’ll quickly notice how satisfying and empowering it feels to know your local plants—and how this practice awakens your intuition around food and medicine. My book ‘Wildcraft Guide’ takes you step by step through this and provides the latest evidence-based information on a range of wild growing medicinal plants just perfect for your next foraging mission. https://herbalwell.com.au/product/wildcraft-guide-botany-herbalism-for-wildcrafters/
  3. Stop doing, start being. Take 15 minutes or more of your day and sit outside and observe without distraction. You don’t need to “do” anything. Just sit. Notice the wind, the birds, the way the light shifts. These small rituals build presence and reconnection, helping you feel part of the natural world again. The Aboriginal practice of Dadirri is a great place to start, read more about this here: https://www.miriamrosefoundation.org.au/dadirri/
  4. Eat with the seasons. One of the most tangible ways to rewild your health is by shifting to a seasonal diet. Local, in-season foods are fresher, more nutrient-dense, and support your body’s needs as the environment changes. Wild foods—like spring greens, summer berries, or autumn roots—take this even further, offering unparalleled levels of vitality and resilience. As we’re now in May, get started by reading this article on how to live and eat during Autumn: https://herbalwell.com.au/an-acupuncturists-guide-to-eating-in-autumn/
  5. Replace one product with a homemade or herbal version.
    Once you start becoming aware of the plethora of harmful chemicals in cosmetics and household goods you’ll want to look at which products you can switch for something more natural. Starting with personal care products and cosmetics is a good first move because they go directly on your skin. Try switching your skin cream for organic, biodynamic herbal-based products using plants like Nettle, Calendula, Rose and Chamomile. You can also try making things yourself! Lotions, creams, shampoos, bath bombs, shower steamers, hair oils and skin gels are just some of the products you can make at home with your own hands. Now you’re stepping into deep rewilding territory, rebuilding self-trust and moving away from over-processed, synthetic products that can disrupt your hormones.

Rewilding realigns us with nature

Truth is, we’re very cyclic beings. I’ve worked as a clinical naturopath for over two decades with women on their hormone health. We start with herbs and good nutrition and gradually move towards rewilding values and practices. These are things like making more time for cooking nourishing meals, exercising, sitting in the morning sun, calming the nervous system, sleeping to rejuvenate the adrenals, contemplation time and investing in our healthspan by living really well. What I’ve observed is that rewilding is more than a lifestyle—it’s a return. A remembering. Each step we take away from the processed, plastic-wrapped version of health and toward the earth’s wisdom is a step closer to feeling grounded, nourished, and whole.

 

References
  1. Piazza, M. J., & Urbanetz, A. A. (2019). Environmental toxins and the impact of other endocrine disrupting chemicals in women’s reproductive health. JBRA assisted reproduction, 23(2), 154–164. https://doi.org/10.5935/1518-0557.20190016 https://pmc.ncbi.nlm.nih.gov/articles/PMC6501744/
  2. Darbre, P. D. (2020). Chemical components of plastics as endocrine disruptors: Overview and commentary. Birth defects research, 112(17), 1300-1307. https://onlinelibrary.wiley.com/doi/full/10.1002/bdr2.1778
  3. Geueke, B., Parkinson, L. V., Groh, K. J., Kassotis, C. D., Maffini, M. V., Martin, O. V., … & Muncke, J. (2024). Evidence for widespread human exposure to food contact chemicals. Journal of Exposure Science & Environmental Epidemiology, 1-12. https://www.nature.com/articles/s41370-024-00718-2#:~:text=In%20summary%2C%20this%20study%20systematically,never%20been%20detected%20in%20humans.
  4. Yilmaz, B., Terekeci, H., Sandal, S., & Kelestimur, F. (2020). Endocrine disrupting chemicals: exposure, effects on human health, mechanism of action, models for testing and strategies for prevention. Reviews in endocrine and metabolic disorders, 21, 127-147. https://link.springer.com/article/10.1007/s11154-019-09521-z
  5. Rochester, J. R., Kwiatkowski, C. F., Lathrop, M. K., Neveux, I., Daza, E. J., Grzymski, J., & Hua, J. (2024). Reducing Exposures to Endocrine Disruptors (REED) study, a personalized at-home intervention program to reduce exposure to endocrine disrupting chemicals among a child-bearing age cohort: study protocol for a randomized controlled trial. Trials, 25(1), 793. https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-024-08627-3#:~:text=Endocrine%2Ddisrupting%20chemicals%20(EDCs)%2C%20including%20bisphenols%2C%20phthalates,%2C11%5D%20metabolic%20syndrome%2C%20%5B
  6. Jørgensen, D. (2015). Rethinking rewilding. Geoforum, 65, 482-488. https://www.sciencedirect.com/science/article/abs/pii/S0016718514002504

Why see a Qualified Practitioner at Go Vita

For more than four decades, Go Vita health food stores have stood at the forefront of Australia’s natural health and wellness movement. With a strong and enduring commitment to supporting, educating, and empowering individuals on their wellness journeys, Go Vita has earned a nationwide reputation as a trusted destination for those seeking to enhance their health naturally, sustainably, and holistically.

At Go Vita, we go beyond simply selling products—we foster a lifelong commitment to wellness. Our mission is driven by a genuine care for our customers, and we pride ourselves on delivering personalised service with honesty, integrity, and respect. Whether you’re just starting to explore healthier lifestyle choices or you’re already a passionate advocate for natural living, Go Vita provides a welcoming space where you’ll always find friendly, expert guidance tailored to your individual needs.

What truly sets Go Vita apart is our people. Across our extensive network of stores throughout Australia, we have more than 300 qualified and highly trained natural health practitioners, each ready to support you on your path to better health. For many Australians, their first meaningful conversation with a naturopath happens in a Go Vita store. These professionals are equipped not just with knowledge, but with a genuine desire to help. Whether your concern requires a quick chat and some product recommendations or a more in-depth consultation, our staff can help determine the best course of action, ensuring you get thoughtful, effective support right
from the start.

Many Go Vita locations go one step further by offering in-store clinics. These clinics are often run by the store owners themselves—health professionals who live and breathe natural wellness. This unique approach ensures that our customers benefit from both expertise and empathy. Our team members are often part of the local community and live the same health- focused lifestyle they help others achieve. They understand firsthand the importance of natural remedies, balanced nutrition, and mindful living.

Go Vita operates as a cooperative, which means every store is independently owned and operated while working collaboratively under the national Go Vita brand. This distinctive model gives us the ability to offer the personal, community-driven service of a local store while enjoying the advantages of a unified national network. As a result, we are able to deliver competitive pricing, an extensive range of quality health products, and innovative national
promotions—without ever compromising on the personalised service that defines us.

Our shelves are stocked with a diverse range of natural health products—from trusted vitamins and supplements to whole foods, eco-friendly personal care, and sustainable household items. We are committed to stocking brands and products that align with our values of health, sustainability, and ethical production, ensuring our customers can shop with confidence.

Over the years, Go Vita has built more than just a retail network—we’ve created a vibrant community of like-minded individuals who care deeply about their health and the wellbeing of those around them. Our members (store owners) are the heartbeat of our brand, and through their passion and dedication, we’ve cultivated a culture that celebrates empowerment through knowledge and natural living. When you shop at Go Vita, you’re not just making a purchase— you’re joining a supportive and enthusiastic wellness community.

So whether you’re seeking personalised health advice, exploring high-quality natural supplements, or simply browsing for lifestyle inspiration, Go Vita is your go-to partner in wellness. With a reputation built on trust, experience, and genuine care, we invite you to step into a store and discover what makes Go Vita truly special. And if you’re inspired to become part of our network, you can read more about this opportunity About Go Vita

Understanding Fatigue: Symptoms, Causes, and When to Seek Help

Fatigue is a prevalent yet often misunderstood symptom that can significantly impact an individual’s quality of life. It is not a medical condition in itself but rather a sign that something deeper may be affecting one’s physical or mental well-being. Fatigue manifests as a persistent feeling of tiredness, weakness, or lack of energy that may affect a person physically, mentally, or both. While occasional tiredness can typically be alleviated with rest, a nutritious diet, and
regular physical activity, chronic fatigue that doesn’t improve despite these measures may indicate a more serious underlying issue and should prompt further investigation. Fatigue can be categorized into two main types: acute (short-term) and chronic (long-term). Acute fatigue is usually the result of a specific, temporary cause such as a busy schedule, intense physical activity, or poor sleep. It often resolves once the stressor is removed and adequate rest is taken. Chronic fatigue, on the other hand, is persistent and may last for weeks, months, or even longer. It is frequently linked to more complex medical or psychological conditions, making it important to identify and treat the root cause.
Symptoms of Fatigue
Fatigue can present through a wide array of physical, cognitive, and emotional symptoms. Physically, individuals may experience muscle weakness, tension, slower reflexes, and impaired hand-eye coordination. These effects can interfere with daily tasks and increase the risk of errors and accidents, especially when operating machinery or driving. Cognitive symptoms are equally disruptive and may include poor decision-making, difficulty concentrating, impaired memory, and a lack of motivation or productivity. Emotional manifestations are also common. Individuals suffering from fatigue may feel irritable, anxious, or emotionally drained. Mood swings and a constant sense of being overwhelmed are not uncommon. Neurologically, fatigue can lead to headaches, migraines, dizziness, and excessive daytime sleepiness. It can also impact appetite, causing either an increase or decrease in food intake, and may weaken the immune system, making one more susceptible to illness or contributing to flare-ups in autoimmune conditions.
Causes of Fatigue
The causes of fatigue are numerous and often complex. Medical conditions such as hypothyroidism, cardiovascular disease, obesity, diabetes, and anaemia are frequent culprits. These conditions disrupt normal energy production and metabolism, leading to persistent tiredness. Lifestyle factors also play a critical role in the development of fatigue. Poor sleep habits, irregular sleep schedules, and shift work that interferes with natural circadian rhythms can all
contribute. The excessive use of alcohol, caffeine, or recreational drugs can have short-term stimulating effects followed by energy crashes and longer-term fatigue. A sedentary lifestyle and inadequate hydration are also known to exacerbate feelings of exhaustion. While regular physical activity can boost energy over time, a lack of exercise tends to deepen fatigue and reduce overall vitality. Mental health is another significant factor. Psychological conditions such as chronic stress, anxiety disorders, depression, or prolonged grief can sap mental energy and leave individuals feeling emotionally and physically depleted. In some cases, long-term stress may lead to adrenal exhaustion, where the adrenal glands become overworked and reduce their production of essential stress-regulating hormones like cortisol.
Nutritional deficiencies must also be considered. Diets lacking essential nutrients, particularly iron, vitamin B12, and other B vitamins, can impair the body’s ability to produce energy and transport oxygen effectively. Malnutrition or poor dietary choices often result in a persistent sense of lethargy and weakness.
When to Seek Help
If fatigue persists for more than a few weeks and is not relieved by rest, better nutrition, or lifestyle changes, it should not be dismissed. Chronic fatigue may signal an underlying medical or psychological condition that requires professional evaluation. Healthcare providers can conduct comprehensive assessments, including blood tests, hormone evaluations, and screening for infections or chronic diseases, to pinpoint the cause. Early diagnosis and treatment are essential to preventing complications and improving one’s quality of life. Lifestyle interventions—such as maintaining a regular sleep routine, engaging in moderate exercise, managing stress through mindfulness or therapy, and eating a well-balanced diet—can be extremely effective in reducing or even preventing fatigue. Recognizing fatigue as a
legitimate and often serious symptom is the first step toward recovery and improved wellbeing.

References
Better Health Channel. (2021). Fatigue. Retrieved from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue
Centers for Disease Control and Prevention (CDC). (2022). Physical Activity and Health. Retrieved from: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Wilkins, M.J., 2014. Clinical perspective on stress, cortisol and adrenal fatigue. Journal of Clinical & Translational Endocrinology, 1(1), pp.3–7. Available at:
https://www.sciencedirect.com/science/article/abs/pii/S2212962614000054
Harvard Health Publishing. (2023). What’s causing your fatigue? Retrieved from: https://www.google.com/url?sa=D&q=https://www.health.harvard.edu/staying-healthy/fighting-fatigue&ust=1746755940000000&usg=AOvVaw1OO2tpj-aiHi22GFlIy483&hl=en-GB
Mayo Clinic. (2023). Fatigue: Causes. Retrieved from: Fatigue Causes – Mayo Clinic

Decoding Dopamine: What Every Perimenopausal Woman Needs to Know About ADHD

Have you ever felt like your brain is running on 25 tabs at once, but none of them are loading? You walk into a room, forget why, and spend the next 10 minutes doing something else entirely. Maybe you’re struggling to stay focused, manage emotions, or even finish simple tasks—and you’re not sure if it’s hormones, burnout, or something deeper.

If this sounds familiar, you’re not alone. For many women entering perimenopause or menopause, these cognitive and emotional shifts might be more than just hormonal fog. They could be linked to undiagnosed ADHD and its close companion—dopamine dysregulation.

ADHD in Women: The Hidden Story

ADHD has long been mischaracterised as a childhood disorder affecting mainly hyperactive boys. But we now know that many girls—and women—go undiagnosed because their symptoms present differently. Instead of hyperactivity, they may show up as chronic daydreaming, forgetfulness, emotional sensitivity, or disorganisation. These traits are often mislabelled as “quirky,” “moody,” or “anxious,” rather than being recognised as signs of a brain that processes dopamine differently.

By adulthood, most women have developed sophisticated coping mechanisms. They juggle families, careers, and social obligations, often masking the mental chaos beneath. But when perimenopause hits and oestrogen levels begin to drop, those coping skills often crumble—bringing ADHD symptoms to the forefront.

Why Oestrogen Matters

Oestrogen enhances the activity of dopamine—a key neurotransmitter responsible for motivation, memory, focus, and mood regulation. As oestrogen naturally declines during perimenopause and menopause, so does dopamine function. For women with underlying ADHD traits (even if undiagnosed), this hormonal shift can feel like a cognitive crisis.

You might experience:

  • Brain fog
  • Emotional reactivity
  • Insomnia or disrupted sleep
  • Low motivation and energy
  • Difficulty concentrating
  • Anxiety or irritability

This is often the turning point when women seek support, recognising that something deeper than “just hormones” is happening.

ADHD in Midlife: What It Really Looks Like

Women with ADHD don’t always appear scattered or impulsive. More commonly, they describe:

  • A racing mind that won’t switch off
  • Difficulty prioritising or finishing tasks
  • Perfectionism, procrastination, and self-criticism
  • Sensory overload or sensitivity to rejection
  • Poor sleep and nighttime overthinking
  • Feeling overwhelmed despite external success

These are not personality flaws—they’re neurological patterns driven by differences in dopamine function.

The Body-Brain Connection

ADHD isn’t just about attention. It’s a whole-body condition involving stress regulation, gut health, nutrient absorption, detoxification, and inflammation.

Many women with ADHD traits also experience:

  • IBS, bloating, or food intolerances
  • Histamine sensitivity and poor DAO enzyme function
  • Chronic fatigue or mitochondrial dysfunction
  • Nutrient deficiencies (iron, magnesium, zinc, B12, omega-3s, vitamin D)
  • Inflammatory or autoimmune conditions
  • Heightened reactions to chemicals, fragrances, and EMFs

This is why a holistic approach—one that looks beyond the brain—is essential for long-term wellbeing.

Gut-Brain Axis: Your Second Brain

Your gut plays a major role in regulating neurotransmitters like dopamine and serotonin. If you have digestive symptoms like bloating, constipation, or loose stools—your mood, cognition, and focus can suffer too.

Supporting the gut microbiome, improving digestion, and addressing dysbiosis can be a game-changer for managing ADHD symptoms and restoring emotional balance.

Is It in Your Genes?

Genetic variations like MTHFR, COMT, and MAOA affect how your body makes, uses, and clears neurotransmitters and hormones. They also influence how you detoxify estrogen, manage stress, and absorb nutrients.

DNA testing can uncover these patterns, allowing for personalised support through nutrition, lifestyle changes, and targeted supplementation.

Medication Is One Piece of the Puzzle

Stimulant medications like Ritalin or Vyvanse can be helpful for some—but they’re not the only option, and they don’t work for everyone. They can also come with side effects, including anxiety, insomnia, appetite loss, and increased oxidative stress.

Whether or not you choose medication, a holistic plan can make a world of difference.

Natural Support Strategies for Dopamine and Focus

Naturopathic tools to support dopamine and ADHD traits include:

  • Adaptogens like ashwagandha, rhodiola, and gotu kola to support stress resilience
  • Cognitive herbs like ginkgo and galangal to sharpen focus
  • Nutrient therapy with B vitamins, magnesium, zinc, and omega-3s
  • Gut healing with glutamine, aloe vera, and probiotics
  • Lifestyle changes: prioritising sleep, reducing sugar, and eating balanced whole foods
  • Mitochondrial support to improve energy and mood

We also look at reducing inflammatory triggers—like histamine load, food sensitivities, and environmental toxins—which can worsen symptoms.

You’re Not Broken—You’re Wired Differently

If you’ve spent your life feeling “too sensitive,” “too disorganised,” or just different, ADHD might be part of your story. The good news? It’s not a life sentence—it’s a clue. A roadmap. And understanding it can be empowering, not limiting.

At this stage of life, you don’t have to push through exhaustion, brain fog, and overwhelm. With the right support, you can restore clarity, energy, and confidence—on your terms.

Ready to take the next step?
As part of ATMS Natural Medicine Week, I’m offering 10% of initial naturopathy personalised consultations to explore how ADHD traits, hormonal shifts, and dopamine imbalances may be affecting your health. We’ll also look at options like DNA testing, microbiome mapping, and targeted nutritional strategies to support your beautifully unique brain.

✨ Let’s decode your dopamine—and help you thrive in your next chapter.
📩 Book online to schedule your free discovery call to find out more.

https://naturopathy-and-me.simplecliniconline.com/diary