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Dr Kate Norris

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24.01.2022 A great article on endocrine disrupters in the Australian Doctor magazine. So pleased to see this information finally filtering through into the mainstream about how its affecting fertility and hormones. Bisphenols, phthalates, parabens, POPs, pesticides and heavy metals all discussed with accompanying evidence. https://www.ausdoc.com.au//gp-guide-endocrinedisrupting-ch

23.01.2022 Sending love to you all during the festive period

23.01.2022 Thank you for the reminder @cleowade #stillness #meditation #awareness

22.01.2022 Having children hasnt stopped our adventures. Today we are driving up to Noosa for a family holiday. Generally Will and Nina are great in the car. Playing games, singing songs, having regular breaks, plenty of snacks and occasional screen time make it feasible. However, we are travelling with a 3 year old and a toddler, so it is not without some meltdowns and tears along the way!

22.01.2022 Movement has so many health benefits from improving mood, reducing stress, improving cardiovascular health and insulin sensitivity, improving strength and posture, reducing pain, improving bone density and reducing the risk of some cancers, diabetes, obesity, depression, coronary heart disease amongst others. With increasing sedentary lives it is getting more important to move our bodies every day, as well as incorporating some higher intensity work along with resistance. I must admit this is one area of health that isnt my strongest point! However, I am loving Pilates with @fluidformpilates that I have started recently along with their home program.

21.01.2022 Coffee has been part of my favourite morning rituals for a while, normally enjoyed as an almond milk piccolo at home. I love the smell, taste and the energising and cognitive affects. I convinced myself it made no difference to how I felt. Ive now not had any for over a month and have noticed better energy, better sleep, and more balanced blood sugar. Nina is also sleeping better, even though it was normally at least 3 hours before I fed her. Of note I have done my genetics and have fast caffeine clearance and was having a coffee around 7:30am. I am now doing a tea ceremony in its place after experiencing this beautiful practice with @cloudhiddentea last month in Sydney. Have you tried cutting it out and what changes have you noticed?

21.01.2022 Back from a great trip on the south coast. Great food options and markets, lovely coastal and rainforest walks, and quiet beaches at this time of year. The children loved the house with the big garden, fire, chickens, veggie patch and it’s own small playground. #familytime #southcoast #nature #grounding #connection

20.01.2022 Movement and exploring nature are things we try to do most days. Slowly meandering through the park collecting sticks, leaves, jumping off rocks and finding the best snack spot were on the cards this morning. Grateful for all the beautiful parks and beaches on our doorstep #explorers #centennialpark #nature #biophilia #movement #sydney #parenthood @ Centennial Park

20.01.2022 Saturday mornings are usually spent getting organic groceries @bondifarmersmarket from @kurrawongorganics with top up things from @harrisfarmmarkets. With the new extended premises at Bondi, they have a wider range of organic groceries, grass fed meats, @undividedfoodco broth, @bundarraberkshires pork products amongst others.

20.01.2022 With the change in season, soups are an easily digestible way of getting lots of veggies in your diet. Lunch today essentially was a leek and potato soup. Made with leek, garlic, ghee, potatoes, zucchini, spinach, fresh thyme, chicken broth, salt and pepper. Very quick and easy in the thermomix. #soup #broth #prebiotics #guthealth #veggies #organic

19.01.2022 Nitric oxide is an important molecule in the body involved in many processes in the body including vasodilation, inflammation and neurotransmission. It helps with lowering blood pressure, endothelial function, erectile issues, supports brain health, and immune function among others. We can boost NO with foods such as beetroot, leafy greens and arginine rich foods. Nasal breathing is very important for the production of NO. Mouth breathing significantly reduces the amount of NO and can affect cognitive function and behavior. If you or your children are mouth breathers it is worth seeing a holistic dentist to get this assessed. Exercise also boosts function.

19.01.2022 Following on from my previous post. This diagram shows what is called the cortisol steal. Essentially when we are under stress, cortisol is made in preference to other hormones. This is one of the commonest causes of low progesterone I see in clinic.

19.01.2022 For those asking yesterday, heres the recipe for Will and I (rough measurements) - 1.5 heaped tsp ceremonial cacao, 1/2 tsp seven shrooms (both @orchardstlove), almond milk (@goodbetterbruce), 2 dates blended and 1/2 scoop hydrolysed gelatin (gelpro). Will helps me make this and we have this 1-2 x per week whilst Nina is sleeping. Its a little ritual we enjoy together. #cacao #ceremony #ritual #organic #motherhood #son #antioxidant #orchardstlove #bondi #motherandson

18.01.2022 I find many of my patients feel better when not eating wheat based products. Gluten itself can be the issue in coeliac patients, but there are other components that can cause issues. FODMAPs - the fermentation of wheat fructans causing IBS type symptoms. Wheat amylase-trypsin inhibitors are highly stimulating to the immune system. Wheat germ agglutinin is a lectin which can also cause immune system activation. ... Exorphins in wheat which can affect our endogenous opioid system. See more

17.01.2022 How is your relationship with alcohol? For me, it has been something Ive made excuses for. Surely preservative free organic red does not count? It contains antioxidants and has been linked to longevity! However, we all know its not really a health supplement. It can lead to dehydration, weight problems (empty calories), blood sugar imbalances, increased gut permeability, SIBO, nutrient deficiencies, poor quality sleep, immune dysfunction, linked to increase in some cancers ...(especially breast) as well as causing mood disturbances, to name a few! Yet it is deeply ingrained in our culture and hard to avoid. Be honest about why you drink - to relax, connect with others, to numb or avoid feelings, or to relieve boredom? If you chose to drink, aim for good quality wine or spirits with food, on an occasional basis only, drunk consciously. Or try a few weeks without it - it is something you will never regret! See more

17.01.2022 Celebrating you Nina on your 2nd birthday. Its so wonderful seeing your nature develop and unfold. Thank you for choosing us #twoyearsold #familytime #love

16.01.2022 How do we maintain our own mental health and well-being and that of our community? Clinical psychologist Desiree Dickerson provides tips that have resonated from discussions she has held with academic leaders and students about responding to COVID-19.

15.01.2022 School holidays for Will over the next 2 weeks and enjoying some mother and son time. This was Ninas lunch today - @iggysbread_downunder roll with avo cut up, banana, olives, cucumber and carrot, alongside @nutraorganics collagen bar. I often do organic cheese, pastured left over meat/ ham, savory muffins, left over pasta/ roasted veggies, dips, meat balls, Marys crackers, assorted fruit/ veg and yoghurt. #schoollunchideas #lunchbot #organic #pesticidefree #microbiome #motherhood

14.01.2022 Sleep has many functions one of which is metabolic regulation. One night of poor sleep can affect cortisol and insulin sensitivity. There is more evidence showing sleep dysregulation can lead to impaired glucose tolerance and insulin resistance. Aiming for 7-8 hours is ideal for most adults.

13.01.2022 The air pollution in Sydney has been extremely poor in the last 2 weeks. Whilst we are still fortunate to have electricity and water and safe homes , it is affecting everyone. Time to speak up and we ALL need to try to make a difference. Call it out !

13.01.2022 Prebiotic foods are high and fibre and act as a food source to our gut bacteria. These foods are generally high in FODMAPs too and help the quantity and diversity of bacteria, lower inflammation, improve mood, sleep, insulin sensitivity and energy amongst others. However, if you already a bacterial overgrowth like SIBO, you may get worsening if your symptoms with bloating, histamine intolerance and intestinal permeability. If having persisting issues with these foods please seek help, as following a low fibre/ FODMAP diet for a prolonged time can reduce the quantity and diversity of your gut bacteria.

13.01.2022 Celebrating you Will on your 4th birthday. Supporting you as you grow and develop is one of my greatest joys and I am deeply grateful you chose me to be your mother. #4yearsold #motherhood #joy #love

12.01.2022 Fibre is essential to feed our gut bacteria. I ask my patients to try to include 40+ different plant foods per week, with a variety of different colours. This can include nuts, seeds, herbs, legumes, fruits, veggies and grains. This was a veggie stew that I had for lunch today. I blend this for the children and mix through some GF pasta/ rice or add to pizza bases.

12.01.2022 Despite living in the city, we are grateful for the pockets where we can immerse ourselves in nature and enhance the diversity of our microbiome. Recently Ive been listening to @zachbushmd and the importance of connection to nature, soil and different natural environments. #breathyourbiome #mothernature #biophilia #microbiome #diversity

11.01.2022 Adequate hydration with clean water is one of the pillars of optimal health. 70 % of the body is made of water. Hydration sets metabolism and weight regulation. Dehydration can lead to lean muscle wasting and ageing. Adequate clean water along with fruits, vegetables, soups, herbal teas can help hydration along with addition of some Celtic sea salt to aid mineral absorption. Caffeine and alcohol affect hydration levels. Try 500ml of warm water with some apple cider vinegar or lemon juice on waking before reaching for that coffee!

11.01.2022 Looking after my microbiota! A typical lunch. Mixture of organic roasted veggies - leek, carrot, capsicum, zucchini, sweet potato, pumpkin; raw veggies - mixed salad leaves, red cabbage, mint, tomato, cucumber; activated almonds, dukkah, lentils, fermented veg; tahini lemon garlic dressing. Cup of broth on the side. I tell my patients to try to have 40+ plant foods per week for microbial diversity. #mainlyplants #guthealth #microbiome #variety #eattherainbow #broth #immune support

10.01.2022 18 months already

10.01.2022 Will started preschool today and this was his lunchbox contents. Nitrate free pastured ham and turkey. Organic blueberries, grapes, raw carrot, half apple, avo, date stuffed with tahini, leftover roasted sweet potatoes and a banana. I hope he has a fun day #preschool #jerf #organic #pastured #goodfats

10.01.2022 Arrived safely and all parties still fairly happy! Quick dinner out tonight. Yummy GFDF pizza ordered with macadamia cheese.

10.01.2022 Some children can be limited in their food choices in their early years. Weve found trying to eat together as a family and offer new foods regularly (even if dismissed) helpful. Also, getting children to help you in the kitchen (cooking and cleaning up) can help get them more interested in food and the whole process. Making GF oat/ chia/ banana/ blueberry muffins today.

10.01.2022 Cauliflower soup for lunch today, flavoured with turmeric, smoked paprika, garlic, chicken broth and seasoning. Served with @wholegreenbakery sourdough. Cauliflower is a great source or prebiotic fibre, vitamin C, and folate. Along with other cruciferous veggies helps support the liver detoxify oestrogen and oestrogen mimickers.

09.01.2022 Supermarket shopping with young children is not my favourite activity, so I try to order veggies/ meat online or go to the markets. The Noosa market isnt until Sunday, therefore I ordered these organic and quality produce from @freshboxdelivery along with some grass fed organic meat for our holiday.

09.01.2022 Information re coronavirus and what to do

07.01.2022 Hormonal imbalance is a common issue I see in my clinic. Lets talk initially about progesterone which is a steroid hormone released by the corpus luteum. It is important for a healthy menstrual cycle as well as in early pregnancy. The commonest problem I see in my clinic is low progesterone leading to an oestrogen dominance picture. Symptoms can include a shorter cycle, spotting before your period, heavy and/ or painful periods, breast tenderness, PMS symptoms, insomnia, pro...blems losing weight, low libido, increased miscarriage amongst others. These are all common symptoms but not normal. This can be confirmed on mid luteal testing. It is good to see a trained health professional to manage properly. Some safe things to try for a short period would be vitamin C, reducing caffeine and managing stress, B6, reducing alcohol and a safe herb is vitex/ chaste tree. Prometrium is a prescription micronised bioidentical oral progesterone than can help if necessary. See more

06.01.2022 The air quality today is very poor again as NSW faces ongoing bush fires. If possible please stay indoors today with a hepa air filter running if you have one. Were still waiting for our @cambridgemask to arrive in the post to help with the PM2.5 if we do venture outdoors at all. Thanks to the ongoing bravery of those on the frontline

05.01.2022 A really good framework to follow for your diet.

05.01.2022 Digestive complaints are very common in my clinic. When out of balance they can interfere with work, exercise, intimate relationships. Its not about managing symptoms but getting to the root cause. Looking at inflammation markers, nutrient markers, breath and stool testing can be useful. The main causes I see are (1) stress - causing neurohormonal changes. Sympathetic nervous system dominance can lead to decreased digestion and dysmotility. (2) food sensitivities - commonly... dairy, gluten, legumes, FODMAPs, eggs (3) changes to gut bacteria - diets high in sugar, refined carbohydrates, not enough fibre, antibiotics, infections etc (4) genetic - coeliac See more

05.01.2022 Back in Sydney after a trip to southern highlands with mum. Nature bathing, outdoor baths, bush walks, wildlife, fires, wood fired pizza, wine tasting and snow !

03.01.2022 The human microbiome contains 10*14 viable microorganisms from over 1000 different species. This ecosystem has many functions including modulating the immune system, helping motility, metabolising xenobiotics, productions of SCFAs, weight management, mood management, and production of nutrients like B and K vitamins. Agents that damage the colonic microbiota include antibiotics, chemotherapy, stress, pesticides,poor diet (low fibre, high saturated fat and high sugar), ppis, and nsaids. Antibiotics have the greatest impact with some organisms never recovering. Sometimes we do need to use these agents, but please do so only if necessary.

03.01.2022 Thank you for creating this beautiful offering @sunchild.co_ . Each card carries a positive affirmation for our children (and us) with lovely illustrations.

01.01.2022 Delicious dinner yesterday, thank you @pompeisbondi Clean sourdough pizza bases and everything cooked in olive oil or butter. #cleaneats #whodoesntlovepizza #bondi #familytime #wholefood