Bobbie McPhail in Perth, Western Australia | Medical and health

Bobbie McPhail

Locality: Perth, Western Australia

Phone: +61 8 9285 0998

Address: 1 Oban Road City Beach 6015 Perth, WA, Australia

Website: http://www.bobbiemcphail.com

Likes: 89

Add/Update information

Reviews

Tags

• Medical and health
• Alternative & holistic health service
• Health & wellness website
• Naturopath
• Nutritionist

20.01.2022 Can ginger help with period pain? Like other warming spices such as turmeric and cinnamon, ginger has long been known for its anti-inflammatory effects and is often included in herbal remedies for pain relief. Now studies have shown that ginger may be effective for menstrual pain specifically. In a double-blind study comparing the efficacy of ginger, ibuprofen and the NSAID mefenamic acid for relief of pain from primary dysmenorrhea in women age 18 and over ginger proved to b...e as effective as the medications. The study used 250mg capsules of ginger rhizome powder four times a day for three days from the start of their menstrual period compared to 250mg mefenamic acid or 400mg ibuprofen capsules on the same protocol. That’s the equivalent to an 1/8 of a teaspoon of ground ginger. In another randomised placebo controlled study with a cohort of university students with moderate to severe dysmenorrhea, ginger given at 500mg (1/2 a teaspoon) three times a day resulted in significant reductions in pain severity compared to placebo. Moreover, pain reduction was greater when ginger was taken starting up to two days before the onset of menstruation and continued for the first three days of bleeding than when it was taken only during the first three days of menstruation. This is an interesting finding because it suggests that taking ginger in advance of menstruation may help reduce the severity of dysmenorrhea even more so than taking it only after bleeding has started. And while people might be wary of taking pharmaceutical drugs as a precaution they might not have the same trepidation with using a natural compound such as ginger. The dose of ginger required to provide clinically relevant pain relief may be higher than that typically consumed in foods but for women who experience severe dysmenorrhea and prefer to avoid pharmaceutical-grade pain relievers it couldn’t hurt to consume extra ginger in the diet. Hot ginger tea can be very soothing (and spicy!) and potent fresh-grated ginger can be tossed into your stir-fry, added to your winter carrot or pumpkin soup, blended into your mango or banana smoothie, used to make a zesty salad dressing or mixed into your morning porridge. https://nutritionfacts.org//benefits-of-ginger-for-menstrhttps://nutritionfacts.org//benefits-of-ginger-for-menstr/

20.01.2022 Phytoestrogens and Perimenopause. Although a lot weaker than the real thing, phytoestrogens from plant foods fool the body into thinking it still has some oestrogen. The oestrogen receptors in your body ‘recognise’ and accept any substance that has a similar molecular structure to endogenous oestrogen. So, where oestrogen would normally latch on, phytoestrogens fill their space. So, your brain says, ‘Hang on a minute! I have some oestrogen, so I don’t need to have that hot fl...ush now!’. Soybean isoflavones are one of the most well-researched phytoestrogens with the greatest potential for therapeutic effects. Always aim for the whole food and look for organic whole soy products such as soybeans, tofu, miso, edamame, tempeh and whole soybean milk. Other phytoestrogen rich foods to include are flaxseeds, sesame seeds, sunflower seeds, almonds, walnuts, oats, barley, legumes, clover, mung beans, alfalfa and soybean sprouts. So how much is enough? The beneficial effects of soy during menopause are more convincing when soy has been consumed from your 40s onwards, and like most things, consistency is key. Research demonstrates that as little as 100 grams of tofu or 2 heaped dessert spoons of freshly ground linseeds every day can lessen hot flushes and improve vaginal dryness after six weeks of regular daily consumption. If you've been afraid of cooking with soy, try this easy combination of phytoestrogen-rich ingredients including tofu, soy flour and linseeds, in a loaf. Delicious toasted up with your favourite toppings! https://www.bobbiemcphail.com/recipes/phytoestrogen-loaf by https://unsplash.com/@miguel_pembo

19.01.2022 I am loving this 100% all-natural intimate cream by South Australian company Olive & Bee. I often have clients complain of burning and itching after the use of personal lubricants. Most lubricants contain synthetic chemicals and preservatives which can irritate sensitive tissues. Olive & Bee Intimate Cream is a blend of organic extra virgin olive oil and pure beeswax. It has no preservatives, fragrances or colourings. The cream does not interfere with vaginal pH and has als...o been tested to prove that no bacteria, yeast or mould would grow in it -making it extremely safe to use in sensitive areas. I especially love that Olive & Bee can be used to relieve vaginal dryness or itching associated with menopause. We are fully stocked with Olive & Bee at the practice, but you can also buy direct from the manufacturer. https://www.oliveandbee.com.au/shop/

16.01.2022 Last month talking about the link between food and mood and how we can improve our mental health through diet and nutrition at IN YOUR HEAD 2020. Australia’s BIGGEST youth mental health forum for young people @zero2heroau

14.01.2022 Who knows what your body is capable of? There is an intelligence inside of you. An inner wisdom always quietly at work, directing a countless number of unconscious processes.... Breathing Beating Digesting Pumping Filtering Regulating Adjusting Adapting Organising Healing Growing Regenerating Giving you life. Wonder at what your body can do. It’s pretty cool.

10.01.2022 Nature will nurture... the data revealed that just a twenty-minute nature experience was enough to significantly reduce your stress hormone cortisol. But if you spent a little more time immersed in a nature experience, 20 to 30 minutes sitting or walking, cortisol levels dropped at their greatest rate. After that, additional de-stressing benefits continue to add up but at a slower rate. This rest stop on our drive up to Millstream was one of the most beautiful places to sit and lower our cortisol. https://www.frontiersin.org/articles//fpsyg.2019.00722/full

10.01.2022 Your menopause, your way. Many of the gorgeous women I care for in practice as they approach their 50s already have in their mind an idea of what menopause is going to be like. The ‘typical’ menopausal women they might become... anxious and exhausted, mostly from a lack of sleep due to waking each night in drenched bedsheets. Struggling to remember things over the day, even string her words together, all while being constantly overwhelmed by hot flushes. Not looking for nor ...gaining any sexual pleasure. Her mood swinging between laughter and tears and she can see that although her hair has started to thin her waist has started to thicken. She's tired most of the time, her bones and joints aching, and she’s noticed her skin has started to dry out and sag. But in reality this women rarely walks through my practice door! Sure she may have a few menopausal complaints but on the whole they don’t stop her from getting on with life. Instead, she’s a pilates instructor or running her own small business, holding a senior position in a company, she’s a special education teacher or busy looking after all fifteen of her grandchildren; she’s heading back to university to study something she’s always been interested in; she’s just taken a new lover or is training for her first half marathon! Whatever she’s doing, she’s usually busy, active and out there living a full life. Being fifty something isn’t old but for all sorts of reasons somehow, we’ve confused ageing and menopause. We visualise the post menopausal woman as this eighty year old lady and not the spritely young fifty year old! You’ve worked hard over your life and those years post menopause are for enjoying. So you want to feel great because you are going to spend a third of your life here. So, over the next few months, I will be giving some extra loving attention to those health issues that may be troubling women in their 40s, 50s, 60s and onwards. This is for all the proactive women who want to feel and function at their best, naturally, leading up to and post menopause. Feel free to share with your girlfriends and make those years after fifty your best yet Xx by http://unsplash.com/@carolinehdz

08.01.2022 Bone mass changes dramatically after menopause. For about the first five years after menopause, women lose bone at the rate of about 2-3% per year and then continue to lose about 1% of bone mass per year until the end of life. During this time, there is a decline in intestinal calcium absorption and an increase in urinary calcium excretion. So, including calcium rich foods in your diet must be a focus! One of the best food sources of calcium is fish, with those soft edible bones, especially salmon and sardines. They contain the same form of calcium, hydroxyapatite, that is in our bones! These wild salmon cakes make a quick and tasty weeknight meal and provide your body with the calcium it needs for strong bones. https://www.bobbiemcphail.com/blog/wild-salmon-cakes

07.01.2022 One-Moment Meditation is one of my favourites.. perfect for those people who can't find the time to meditate. Download the free app to your phone so you can learn how to do the portable minute anywhere anytime. I love the surprise minute! Bobbie Xx https://youtu.be/F6eFFCi12v8

07.01.2022 This is something I’m regularly asked in practice by the teens I see, Making nutritious choices when at home is easy, but what should I choose when I’m out with friends and we’re getting take-away?. So I asked them to share their favourite hangouts so I could check out their menus and share the best of their options with you. This is what made the list! https://www.bobbiemcphail.com//healthy-fast-food-options-f

05.01.2022 Yesterday was Day 2 of Camp Hero held at the gorgeous Nanga Bush Camp I loved talking with this group of young leaders about the huge role nutrition plays in their mental health and how best to support their bodies so they can continue to thrive! @zero2heroau @perthhealthandfertility