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

Why Plasmalogens Could Be the Missing Link in Brain, Heart, and Cellular Health

You’ve probably never heard of plasmalogens, but they may just be one of the most important molecules in your body. Recent research is revealing their critical roles in brain health, nerve function, longevity, inflammation, cholesterol, cardiovascular disease, immune regulation, and more.
The human body is composed of trillions of cells, each functioning as the fundamental building block of our tissues and organs—much like bricks in the structure of a house. Each cell is enclosed by a membrane that regulates the transport of nutrients, signalling molecules, and waste products. This selectively permeable membrane is composed primarily of lipids, cholesterol, and proteins. Among the key lipid components are plasmalogens—a unique class of phospholipids essential for maintaining membrane integrity, fluidity, and cellular resilience.
With advancing age, peroxisomal function—responsible for the biosynthesis of plasmalogens—declines. As these intracellular organelles lose efficiency, endogenous plasmalogen production diminishes, leading to progressively lower tissue levels. This decline occurs at a time when cellular resilience and antioxidant capacity are increasingly critical, particularly in tissues with high metabolic demand such as the brain, heart, and retina. This age-related reduction in plasmalogens is now recognised as a contributing factor in the pathophysiology of various chronic and neurodegenerative diseases.

What Do Plasmalogens Actually Do?
Plasmalogens have a special molecular structure—specifically, a vinyl ether bond—that makes them:

  • Powerful antioxidants, protecting cells from free radical damage
  • Key to maintaining the fluidity and resilience of cell membranes
  • Vital for neurotransmitter release, particularly acetylcholine, which is essential for memory
  • Essential building blocks for white and grey matter in the brain
  • Supportive in modulating inflammation, particularly by calming microglia in the brain
  • They’re found in high concentrations in the brain, heart, liver, kidneys, and eyes.

What Happens When We Lose Plasmalogens?
Low levels of plasmalogens are linked to:

  • Alzheimer’s dementia and cognitive decline
  • Multiple sclerosis (MS) and other demyelinating diseases
  • Cardiovascular disease, due to reduced regulation of cholesterol and inflammation
  • Fatty liver disease
  • Autism spectrum disorders, where specific plasmalogen imbalances are observed
  • Emerging research indicates that plasmalogen levels serve as a predictive biomarker for cognitive decline, with the ability to forecast dementia risk up to three years in advance. Importantly, this association is not merely correlative; growing evidence supports a causative role for plasmalogen deficiency in the onset and progression of neurodegenerative conditions, particularly Alzheimer’s disease.

The Research: What the Science Is Telling Us
A landmark study (Goodenowe & Senanayake, 2019) (1) showed that increasing plasmalogen levels could reduce Alzheimer’s risk by up to 75%—particularly in those with the high-risk APOE4 gene variant.
In animal studies:

  • Mice given plasmalogens before exposure to the MS-inducing chemical cuprizone were protected from damage to white matter
  • Mice exposed to MPTP (a chemical that models Parkinson’s disease) had signifi cantly better recovery when plasmalogens were administered
  • Plaque in arteries was reduced by 70%, not just cholesterol in the blood
  • Fatty liver was reversed in models by boosting plasmalogen levels

And in a small human trial with people with diagnosed Alzheimer’s:

  • 40% showed improved cognition
  • 54% improved mobility
  • No adverse events were reported

In a recent study (2) scientists explored how Plasmalogens Protect the Brain from MSG.
Monosodium glutamate (MSG) is one of the most widely used food additives—and it’s also known for potentially harming the brain. A recent study looked at how MSG affects the hippocampus, the part of the brain that plays a key role in memory, and whether a special type of fat called plasmalogens could help protect against that damage.

Researchers gave male rats either MSG, plasmalogens, both, or neither over a period of 28 days. They then measured changes in brain chemicals, blood sugar, insulin, cholesterol, and markers of infl ammation and oxidative stress.
The results were promising. Plasmalogens helped reduce infl ammation and stress in the brain, balanced blood sugar and fat levels, and protected brain cells from damage. They also helped regulate two important signaling pathways in the brain—NF-κB and p38 MAPK—that are linked to inflammation and cell survival.

Why You Can’t Just Eat Them
Plasmalogens cannot be effectively replenished through diet alone. These lipids function as sacrificial antioxidants and are rapidly degraded in the gastrointestinal tract. While shark liver oil
contains relatively high levels of plasmalogens, it is neither a practical nor sustainable option. Consequently, research has turned toward precursor-based supplementation—compounds that bypass digestive breakdown and are converted by the liver into functional plasmalogens. These include specific choline derivatives designed to elevate circulating and tissue levels efficiently.

  • It’s also critical to distinguish between DHA intake and plasmalogen function. While DHA (from fish oil) is widely consumed for brain health, its efficacy lies in its conversion into DHA-based plasmalogens—the biologically active form that supports synaptic function and neuroprotection. Simply increasing DHA intake is insufficient if plasmalogen synthesis is impaired. Experimental models confirm that absence of the plasmalogen backbone disrupts acetylcholine release, regardless of DHA availability, leading to deficits in memory and cognitive function.
    Furthermore, emerging data from autism research suggests a need for precision in plasmalogen therapy. Children on the spectrum often present with elevated DHA plasmalogens but low omega-9 plasmalogens, underscoring the importance of personalised supplementation strategies. This aligns with the broader movement toward personalised medicine, where functional lipid profiling and targeted interventions are shaping the future of plasmalogen-based therapeutics.

Fast-Loading Strategy: Why Dose Matters
From real-world clinical experience and monthly global webinars with doctors, a clear pattern has emerged:

  • You need to reach a critical mass of plasmalogens in the body before seeing benefits
  • The faster you load the supplement, the faster improvements in memory, mobility, and infl ammation appear
  • After reaching optimal levels, you can shift to a maintenance dose

Plasmalogens and the Future of Chronic Disease Treatment
We’re now seeing studies on plasmalogens for:

  • Cancer prevention and recovery
  • Immune system modulation
  • Autism and developmental disorders
  • Liver health
  • Neurodegenerative diseases like Parkinson’s and Alzheimer’s

The Baker Institute in Australia (3&4) has used plasmalogen supplementation to:

  • Reverse fatty liver
  • Lower arterial plaque by 70%
  • Suggest that even high genetic risk of Alzheimer’s can be dramatically lowered with the right approach

Whether you’re trying to protect your brain, regulate your cholesterol, or reduce your inflammation, plasmalogens are emerging as a cornerstone of longevity.

How do I learn more?
To view more on Plasmalogens CLICK HERE
To learn about supplementing with Plasmalogens CLICK HERE

References:
1. Senanayake V, Goodenowe DB. Plasmalogen deficiency and neuropathology in Alzheimer’s disease: Causation or coincidence? Alzheimers Dement (N Y). 2019 Oct 4;5:524-532. doi:10.1016/j.trci.2019.08.003. PMID: 31650009; PMCID: PMC6804645.Bio
2. Abdou HM, Hamaad FA, Elmageed GMA, Katano H, Ghoneum MH. Efficacy of Plasmalogens on Monosodium Glutamate-Induced Neurotoxicity in Male Rats Through NF-κB and p38MAPK Signaling Pathways. Oxid Med Cell Longev. 2025 Apr 4;2025:3673280. doi:10.1155/omcl/3673280. PMID: 40225414; PMCID: PMC11991862.
3. Belkin TG, Masterman EI, Yildiz GS, Kiriazis H, Mellett NA, Cross J, Grigolon K, Dogra A, Donner D, Chooi R, Liang A, Kompa AR, Sadoshima J, Edgley AJ, Greening DW, Meikle PJ, Tham YK, McMullen JR. An optimized plasmalogen modulating dietary supplement provides greater protection in a male than female mouse model of dilated cardiomyopathy. J Mol Cell Cardiol Plus. 2024 Dec 4;11:100273. doi: 10.1016/j.jmccpl.2024.100273. PMID: 39802264; PMCID:
PMC11708127.
4. Baker Institute, Melbourne, Australia www.baker.edu.au
Dietary supplement developed in Melbourne shown to restore cardiac function
Lipids unlock opportunity for dietary supplement to reduce risk of Alzheimer’s disease

Why high-fibre isn’t right for everyone: Understanding low-fibre diets for gut health

Selection of fresh fruit and vegetables

Authored by Assoc. Prof. Teresa Mitchell-Paterson from Bourke Street Clinic

In my practice I assist many patients with gastrointestinal symptoms that are made worse by the introduction of higher fibre in the diet. It is a myth that high fibre diets suit everyone, sometimes the key to a successful resolution of upset bowel conditions is quite the reverse. A low-fibre diet is recommended for individuals with certain gastrointestinal (GI) diseases, particularly those affecting the large bowel, such as Crohn’s disease, post bowel cancer surgery and stoma care, ulcerative colitis, diverticulitis, and irritable bowel syndrome (IBS). Fibre, while generally beneficial for digestion, can exacerbate symptoms like bloating, diarrhea, and abdominal pain in people with inflamed or sensitive gastrointestinal tracts. In some cases, particularly after surgery or during disease flare-ups or the disease, reducing fibre intake can help minimise mechanical irritation and allow the gut to heal. However, a low-fibre diet can pose challenges for gut microbiome health and metabolic control, necessitating strategies to maintain overall digestive and metabolic well-being.

One key approach to making a low-fibre diet healthier is the inclusion of resistant starch. Unlike regular fibre, resistant starch is not completely broken down in the small intestine; instead, it reaches the colon, where it serves as a fermentable substrate for beneficial gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), particularly butyrate, which helps maintain the integrity of the gut lining, reduce inflammation, and support overall digestive health. Resistant starch is also beneficial for blood sugar regulation because it slows glucose absorption, reducing postprandial spikes and improving insulin sensitivity. This makes it particularly useful for individuals managing diabetes alongside GI conditions that require fibre restriction.

Sources of resistant starch suitable for a low-fibre diet include cooked and cooled potatoes, white rice, green bananas, green banana flour and certain legumes that have been well-cooked and dehulled. These foods provide the metabolic benefits of fibre without contributing to the bulk and irritation that insoluble fibre can cause. The cooling process enhances the resistant starch content by allowing starch molecules to recrystallise into a form that resists digestion in the small intestine, maximising its prebiotic potential.

While a low-fibre diet restricts many fruits and vegetables, careful selection of low-fibre options ensures adequate vitamin and mineral intake without exacerbating GI symptoms. Well-tolerated low-fibre fruits include bananas, peeled peaches, peeled apples, applesauce, and melon varieties, which provide essential nutrients while minimising gut irritation. These fruits contain simple sugars and pectin, a soluble fibre that is gentler on the digestive system than insoluble fibre. Vegetables that are peeled, cooked, or strained, such as zucchini, carrots, potatoes (without skins), green beans, baby spinach and pumpkin, can also be included. Cooking breaks down plant cell walls, reducing fibre content and making these foods easier to digest. Straining vegetable soups and purees can further minimise fibre while preserving their nutrient content.

A low-fibre diet does not have to mean poor gut health, nor does it need to be boring. By incorporating resistant starch and carefully selecting low-fibre fruits and vegetables, individuals can maintain a balanced gut microbiome, support metabolic health, and reduce inflammation without aggravating their digestive conditions. Pairing these strategies with adequate protein, healthy fats, and hydration ensures that a restricted-fibre diet remains nutritionally sufficient, interesting and beneficial for long-term health.

NB: Always consult an accredited natural medicine practitioner when looking to change your food intake and support your gut health.

Find a practitioner in your area here: https://www.atms.com.au/find-a-practitioner/

Your hormones will affect your sleep – here’s how and what to do about it

Lady in bed in the middle of greenery
Sleep is vital for us to have a strong body and a happy life. It also is important for cellular repair and even to have a good memory. Factors like stress, too much screen time and caffeine can sabotage your sleep but often overlooked are hormones which can be at the very foundation of your issues. These chemical messengers regulate your sleep-wake cycle and operate behind the scenes to regulate your internal clock as to how much rest you actually get. When hormones are out of balance your whole body can suffer.
What hormones are at work when it comes to sleep?
Your sleep-wake cycle, or circadian rhythm, is an internal clock that governs when we feel alert and when we feel sleepy. This rhythm is mostly controlled in the brain’s hypothalamus and responds to environmental cues like light and darkness which signals glands to release hormones that help you wind down.
Melatonin is a well-known hormone when it comes to sleep. It is produced by the pineal gland and the levels begin to rise in the evening at sunset when light levels drop. This signals your body it’s time to wind down and prepare for sleep.
Melatonin however peaks between 2am and 4am, is suppressed by exposure to blue light on your phone and is easily disrupted. If you have an irregular sleep schedule, too much screen time or even certain medical conditions it will be harder to fall asleep or even stay asleep. So often melatonin is used as a supplement to help people sleep.
The opposite of melatonin is cortisol. This is produced by the adrenal glands and helps you stay alert. Cortisol rises in the early morning at first light in a healthy functioning body and peaks around 8 to 9am getting you ready for your day.
These two, when out of balance, can play havoc with your life. Too much cortisol at night (often due to stress or anxiety) can cause insomnia and too little cortisol in the morning can have you waking up and not feeling rested.
Sleep and diabetes
If you tend to have insulin and blood sugar issues this can interact with your hormones and also affect your sleep. This is why a high carbohydrate food at night can sometimes make your insulin spike and keep you awake because it inhibits your melatonin release. Then your blood sugar can crash during the night and you suddenly wake up, wondering why. It has been found that people with insulin resistance or diabetes often have poor sleep quality while stable blood sugar supports a better sleeping pattern. This is why your eating habits are an important part of your sleep cycle.
Menstruation and Menopause
Add to this your normal estrogen and progesterone levels, and if you are a woman your menstrual cycle, and you can have a horrible insomnia cocktail sometimes. Estrogen and progesterone levels fluctuate throughout your menstrual cycle and this can also impact your sleep in a big way. Estrogen can increase the REM (dream) stage of sleep, can help maintain a stable body temperature and can increase serotonin production which in turn can increase melatonin.
Progesterone fluctuations can make you feel sleepy but drops before menstruation which can lead to you being unable to sleep and tossing and turning. This is why before your period you may have sleep issues. Of course, menopause has other issues because the sharp fall in both these hormones has you with one leg sticking out of the bed due to hot flushes. Either way you wake up tired and frustrated.
What happens is that when hormones are out of balance you will get such issues as insomnia, sleep apnoea, premenstrual dysphoric disorder (huge hormone fluctuations causing mood and sleep disruptions) and menopause insomnia.
Men and testosterone
Of course, we can’t forget men who also suffer with sleep disorders such as sleep apnoea often due to lower testosterone levels which contribute to their tiredness, moods and lowered libido. However, don’t be fooled that testosterone does not also sometimes play a role in female deep sleep patterns to bring about that rested feeling. The cycle though is that if you have low testosterone levels you will have sleep issues and poor testosterone in turn creates sleep issues. This is a vicious cycle that needs careful diet and supplementation to break.
Thyroid issues
Also let’s not forget the thyroid Hormones T3 and T4 that regulate our metabolism because if you have hyperthyroidism (overactive thyroid) that can cause insomnia, restlessness, and night sweats while hypothyroidism (underactive thyroid) can lead to excessive sleepiness, depression, and poor sleep quality. Often people don’t even know yet that there is a thyroid issue and think they have a sleep issue. That’s why visiting a naturopath who can analyse all your disruptive issues to work out what is happening to your health can support.
Suggestions for a good night’s sleep
However, there are many things you can do that will help you get a better night’s sleep and assist in balancing out your hormones. Firstly, have a set sleep schedule. Try to go to bed and wake up at similar times to keep your circadian rhythm regular. Also limit your screen time as blue light will damage your melatonin production.
Also important are your stress levels so find ways to manage your stress. Practice meditation and mindfulness, learn to journal as a way to manage your frustrations or explore other therapies that can relax you. Regular exercise can be helpful here as not only will it help you manage your frustrations but also regulate your insulin and cortisol.
If you add to this a healthy, wholesome diet in tune with your sensitivities as to what is causing you inflammation in your body, keeping check of your heavy metals load, lowering your caffeine and alcohol levels and eating well before bedtime it makes a great recipe for a good night’s sleep.
What do I do about supplements?
Regarding your supplements, magnesium is a great go to in order to help you sleep. So is melatonin, but you should not be self-prescribing or relying on these when your lifestyle is out of whack. Talk to an accredited natural therapist to help you make sure you are taking the best supplements and eating the proper foods. They can help you get a system in place designed specifically to suit your needs. That’s why it’s important to get regular check-ups – blood tests or even sleep studies if your sleep is way out of whack.
So, you see that night’s sleep that you are consistently missing out on is not something you should gloss over. You will not catch up on it tomorrow or next week. It could be part of a major issue which only gets worse and finally could get out of hand. Don’t put it off. Attend to it and make sure your hormones are in balance and YOU are doing all you can to ensure a good night’s sleep. If it isn’t working then hasten down to see a professional and soon you can be snuggling under the covers and waking refreshed.
Imagine how much more energy you will have in your day to create the wonderful lifestyle you deserve.

The Hidden Ways Our Food and Lifestyle Are Harming Our Immune System

Yes, you read the headline right. Our habits and the food we choose to eat are slowly harming our health. They could be causing us a myriad of illnesses as we age and sometimes even before we age. We all have habits that we know are not in our best interests yet we keep doing them and we all know that much of our food is sprayed or processed in some way and that all this is lowering our immunity as the years go on.
Let’s start with our habits.
There are tests that you can do that will show what vitamins and minerals you are deficient in. At my clinic I have chosen to do saliva tests as hair tests can sometimes carry residuals of pollution, shampoos, hair dyes etc. A good natural test can tell you what foods you are sensitive to, meaning which foods cause inflammation in your body. This is not an allergy test where you have an immediate allergic reaction to the food. This is a test to see what is causing the underlying inflammation in your body which over time will build up and cause you many unforeseen illnesses.
It is such a difficult process sometimes explaining this to my clients. Say [Josie] comes for a saliva test and the test shows that she is deficient in vitamin C and magnesium and her estrogen level isn’t right and she is lactose intolerant as well as wheat, yeast intolerant and also sensitive to grapes, eggplant and carrots all of which she loves. These are usually only a few of the list of things that show up on a test. What this means is that Josie needs to take a month to start to cut out the foods she is sensitive to and this will reduce her bloating, acidity or any other symptoms she may have regarding her health. Of course, this will really take longer than a month but the symptoms will start to go. As well as this Josie needs to take the correct supplements, in the correct balance to rectify what has already been upset in her system over the years.
The problem is that Josie has HABITS that have formed over the years and whilst Josie is health conscious the subconscious pattern that has been driving Josie to eat her bread and cakes over the years is so deep a pattern for her its hard for her to break it. But Josie will try. And in the next weeks she slowly starts to cut the food out and starts to feel better BUT after a few months the die hard patterns sneak back in.
So, Josie’s immunity is going up and down. Josie gets better a bit, then eats her bread and eggplant and a few grapes here and there that she shouldn’t be eating and before you know it, she is not so well again. This is how our habits sabotage us.
Add to this the gluten free mistake so many of my clients make.
They think that gluten free is wheat and yeast free. It’s NOT the same. Supermarkets though will push the gluten free though as being the healthy option because it’s a new source of money for them from the health conscious and this glosses over the fact that you are STILL eating wheat and yeast. Don’t fall for this as it will not get you inflammation free.
Now add to this that Josie uses certain products from the supermarket to clean her house. We all love a clean house but how many chemicals are you inhaling when you spray that mould remover or use the wash up liquid in the kitchen? What about the rain falling on your head as you race to the car? What pollution is in the water in the rain coming down on us and what is in the air we breathe?
This article is not to make you fear what is out there. Fear does nothing for us but freezes us in our motivation and stops us changing or moving forward.
What we need is action!
Not just lip service or an article. We need action.
We need to take action to get healthy and stay healthy.
If we take up this challenge it will work and it’s the best challenge you can take up because its for you, your family, your kids and everyone else you love.
Our health is slowly being harmed by our denatured ways, our fast foods, our supermarket packets and we need to just stop supporting this. You and I are the Josie example. You and I must find out what is right for our health and do it. It is so important to find someone who you can trust with your health to lead you on a natural path to detox and become healthier.
In short, there is no way you can avoid the ‘harmful substances’ in our foods and environment unless you follow the A, B, Cs of your results. The gist of it is that is the kind of environment we live in. The more you look after your health the better your natural immunity will be.
Here are some wonderful immune-supporting herbs and nutrients to consider during the winter months: olive leaf extract and Echinacea, these are especially good at the first sign of a throat tickle, quercetin, and essential vitamins like B and C. If your immunity tends to dip in the colder months, starting your support early can make all the difference.
Also check in with your naturopath and have a saliva test done. Find out what is upsetting your system and causing inflammation and start to work on how to get rid of these intruders in your life once and for all.