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Articles to inspire and support you through your hormone balancing, fertility, pregnancy and motherhood journey. 

Foods that may be disrupting your Oestrogen levels

Foods that may be disrupting your Oestrogen levels

 

Oestrogen plays a special role for a woman, as it governs your physical, emotional and mental wellbeing. Known as the feminine sex hormone, oestrogen governs the bodily changes experienced as your mature from a girl into a woman at puberty and following this event, increased levels are produced by the ovaries (and some from your adrenals) each month to initiate the ripening and release of the fully matured egg at ovulation. In pre menopausal years oestrogen is the driving force behind womanly characteristics and also plays a cardiovascular protective role in your body.

Although oestrogen is required for your overall health and wellbeing, levels can build up in your body and quickly cause imbalance. With either heightened oestrogen production, oestrogen mimicking substances, potent oestrogen receptor activity, sluggish liver metabolism and/ or recycling of oestrogen back into your system due to poor gut health, a condition...

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How Oestrogen Dominance may be Upsetting your Health

How Oestrogen Dominance may be Upsetting your Health

It’s the week before your period and your PMS is in full swing, with an irritable, snappy and sensitive, cry-at-the-drop-of-a-hat, snap-at-someone-for-saying-hello, whirl wind of crazy emotions. You have swollen, tender breasts and you start to dread the upcoming chronic cramping and heavy flow you all to regularly suffer from.

This is a story I have unfortunately heard repeatedly from female patients who seek my help as a Naturopath. This is the story of Oestrogen dominance.

WHAT IS OESTROGEN

Oestrogen refers to three different hormones which allow endometrial cells (cells lining the womb) to multiply, in preparation for pregnancy.  Oestrogen is the sex hormone responsible for the development of the breasts, growth of the uterus and as the skeleton matures, the characteristic womanly curves, in a girl who is going through puberty. Together with other hormones, Oestrogen helps to regulate the menstrual cycle.

...

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How to Beat the Winter Blues

How to Beat the Winter Blues

It’s the middle of a typical South Aussie winter… temperatures are low, the wind is chilly and for majority of the day, the sunshine is hiding behind rain clouds. As winter progresses, the feeling of frozen hands and feet are presenting to me in clinic, together low moods of the winter blues.

Whats the driving force behind seasonal changes in moods? I’ll give you a hint… it’s free, warming and has the incredible power to brighten your day. Sunshine it is! Or in the case of winter, the lack there of.

Many of you are aware of being sun smart, with the intention of preventing skin cancer. However you don’t realise that being too protective from the sun, or the chronic lack of exposure throughout the winter, can lead to a deficiency in a crucial nutrient called Vitamin D.

HOW THE SUN PROVIDES VITAMIN D

Vitamin D3, also known as Colecalciferol, is produced naturally when the suns UVB rays touch your skin. Vitamin...

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Your Guide to Pesticides in Food (Dirty Dozen vs Clean 15)

Your Guide to Pesticides in Food (Dirty Dozen vs Clean 15)

You are probably more than aware of the recent Organic produce movement by now.

Conventional farming practises often use toxic chemicals, which can enter our foods through means of fertilisers, sewage sludge, pesticides and herbicides.

As much as we are told otherwise, these toxins are absorbed into the farmed foods and therefore enter the body (of you and your loved ones) when they are consumed.

Washing your produce can help to decrease some of these toxins, but majority of pesticides are absorbed into the food and cannot be removed before consuming.

Generally organic produce is more expensive, so if you are not in a position to afford all organic at this stage, this ‘Shoppers Guide To Pesticides in Food’ list will help.

It has been developed by the ‘Environmental Working Group’ in the US, in order to make people aware of those fruits and vegetables which are the highest contaminated by...

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How To Source Cheap Organic Produce

How To Source Cheap Organic Produce

The most common objection I receive when encouraging patients to eat organic produce, is the price. There is no denying the fact that buying fresh, organic produce adds to your total shopping bill. I get this.

Personally, food is always my priority. I would prefer to spend more on quality food and miss out on the latest ‘boyfriend’ jeans. I’m even loving my sister’s hand me downs at the moment

Over the years, I’ve shopped organic at the supermarket, local markets, delivery businesses and LOVE dining out at organic cafes (you can check out my fav’s here). I feel good about spending my dollar where I know it will support the organic industry. More demand leads to greater availability and I trust prices will eventually come down.

Until then, you don’t have to sacrifice your personal luxuries. Try my most favourite way to source organic produce and improve your hormone health, for...

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8 Ways To Balance Your Stress Hormones

8 Ways To Balance Your Stress Hormones

Stress. I hear you, I’m no stranger to the word. Among running a busy Naturopathic clinic, writing a book, blogging regularly and spending quality time with loved ones, this year has been jam packed and the demanding times have certainly caused the stress hormones to kick in.

Awareness is the first step. Knowing you’re stressed is easy, but doing something about it can often fall by the wayside. Untreated high levels of the stress hormone cortisol can contribute to multiple health symptoms, conditions and are a major driver for further hormone imbalance. So lets dig into what starts the stress response off and what you can do to build resilience against the rising stress hormone production of cortisol.

CORTISOL PRODUCTION

The stress hormone regulation occurs via your hypothalamic-pituitary-adrenal axis, also known as the HPA- Axis. The HPA-Axis refers to the communication between your hypothalamus and pituitary glands...

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Lifestyle Hacks To Sleep Soundly

Lifestyle Hacks To Sleep Soundly

 

Far too often we often forget the major role which lifestyle factors play in regulating our sleep- wake cycle. While trying to overcome my past sleep disturbances, I found addressing lifestyle is just as important. You can read about the importance of sleep, causes of insomnia and my top herbs and diet recommendations to support healthy sleep patterns, here. Today I want to share more tips for you to gain regular, restful shut eye.

 

LIFESTYLE FACTORS FOR RESTFUL SLEEP:

SMART EXERCISE

To gain a good night sleep, avoid vigorous exercise late at night. If you are limited to after work movement, instead undertake relaxing exercises and activities such as walking, yoga, stretching, gardening and pilates.

Exercising in the  morning, however is an effective natural sleep aid. Naturally increase your Cortisol to support energy production in the morning, by following short but sweet high intensity, short duration movement.

If you...

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Now Is The Time For YOU

Now Is The Time For YOU

You’ve almost reached the end of the week. Amongst the busyness each day brings, it is easy to ride the wave of life without truely experiencing and appreciating the little things. The things that warm your heart, fill up your happiness cup and allow you to glow from the inside out.

Don’t accept being run down, stressed, tired, or gaining those few extra kilos, just because life ‘gets in the way’. It’s time to return to your health and happiness goals. I have put together the simple reminders below specifically to help you take a step back, and make sure you are making daily contributions to help ground and nurture yourself, all year round!

MY 25 SIMPLE REMINDERS

  1. Let your loved ones know how special they are to you.
  2. Take an Epsom salt bath.
  3. Practise meditation and deep breathing.
  4. Ground yourself by walking barefoot on the grass or sand.
  5. Be proud of the little things.
  6. Plan ahead.
  7. Enjoy...
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5 Common Causes of Acne

5 Common Causes of Acne

When patients present to me with dreaded skin breakouts of acne, with the self confidence issues that stem from the condition, I can feel their misery. When I hit my teens, out popped the painful, red and angry looking pimples. There were times I would dread looking into the mirror, cringe at photos of myself and felt self conscious about my inflamed face.

I listened to adverts and followed regimens to cleanse, tone, and moisturise daily, using harsh chemical laden products that promised ‘clean & clear’ skin. It didn’t help.

Little did I know at the time, that it had nothing to do with what I was applying to my skin, but all to do with what was I was shovelling into my mouth… cereal & toast for brekkie, sandwhich for lunch, cheese on toast after school, malted milk drinks along with the packaged chips and biscuits for snacks. Not to mention the sugar laden alcoholic drinks I guzzled on-when I hit the party girl scene.

...
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Recipes To Entertain Healthily

Recipes To Entertain Healthily

Last weekend bubs and I were showered with love and (mostly) nourishing delights thanks to our beautiful friends and family. If you missed it, you can see a little piccie across on instagram.

I understand that times of celebrations and entertaining can pose a difficult task when aiming to create tasty dishes that won’t compromise your health, so here I have included some naturopath approved recipes to help with your next social gathering.

BEETROOT DIP

What you’ll need:

400gm fresh beetroot

2 litres water

500ml apple cider vinegar

1/2 cup boiling water

1 clove garlic, crushed

1 tbsp lemon juice

1 small red chilli, seeds removed and finely chopped

1 tbsp olive oil

2 tbsp almond meal

Pinch Himalayan, Celtic or Peruvian Pink salt (I use one from here with added seaweed, for thyroid health)

What to do:

Boil the beetroot whole in water and vinegar for 30-40 minutes, or until easily pierced by a skewer

Leave to cool in the water...

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