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Katelyn Gray Naturopathy

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25.01.2022 breakfast scenes // shakshuka / baked eggs is my favourite thing to order when out for brekky so an iso recreation was obviously necessary

24.01.2022 1. I am the messiest cook ever 2. I am obsessed with eggs Why am I obsessed with eggs? They are the only "perfect protein", meaning they contain all 9 essential amino acids needed for our bodies to do it's thing. Essential amino acids are the ones we must get from food to function optimally!... They are also a multi vitamin power house, delicious and versatile. How do you like your eggs? Happy hump day x

23.01.2022 Image via @_littlecompany

23.01.2022 Hayfever (pt 2) ~ anti-histamines Although anti-histamines do the trick to reduce symptoms they are not addressing the underlying cause as to why your body is so hypersensitive. This is why we see no longterm change, it is merely masking the symptoms. Additionally, histamine is not just involved in allergies but also plays a role in:... digestion (by stimulating stomach acid for appetite and food breakdown) sleep-wake cycle menstrual health (reducing PMS, pain) libido Maybe histamine isn't the enemy? Next time you pop an anti-histamine think about the effect this is having on your entire body (^). Reach out if this is something you want to work on together xx Image via @taramilktea

22.01.2022 Thrush ~ Vaginal thrush is an infection causes by overgrowth of the yeast Candida albicans. The vagina has it's own microbiome of bacteria that need to live in a particular balance, much like the gut. If this balance is distrupted, this will cause vaginal infections.... Given the gut and the vagina have such similar microbiomes, any distruptions of bacteria in the gut can translocate to the vagina and cause a candida overgrowth. Common contributing factors: Antibiotics: distrupts the bacterial balance High sugar diets: sugar is the fuel candia needs to live and multiply Oral Contraceptive Pill and Pregnancy: due to (different) hormonal changes Using soap to wash genitals: this disturbs the pH and microflora, allowing pathogens to invade Poor immune function There is SO much a naturopath can do to reduce this overgrowth and prevent recurrent infections! Let's stop letting our vaginas be a taboo topic and get on top of our health! X Image via @sbculliton

22.01.2022 Insomnia? Struggling to get to sleep? Lying awake for hours? Busy mind? Waking throughout the night? This beautiful herb, Passiflora incarnata could be your best friend! Passionflower is a mild sedative and hypnotic, as well as an anxiolytic (aka anti-anxiety), which works to retrain the body's sleep schedule! This can help to improve both sleep quality and quantity so you can get about your day! ... Herbs are pretty incredible! Reach out if sleep is something you need a helping hand with Image via @hattiemolloy

21.01.2022 It's a smoothie kinda day Smoothie weather is back and so is me nagging you to add some veggies This baby is:... Frozen berries Zucchini Avocado Hemp seeds And granola, because I felt like it. Happy Monday! X See more

20.01.2022 Anxiety // Anxiety looks a little different to everyone and can have debilitating effects on day-to-day life. Firstly, I hear you and your experience is valid. Neurochemically, the presence of regular anxiety is the absense of adequate levels of our relaxing neurotransmitter GABA. GABA is an inhibitory neurotransmitter because it blocks certain brain signals and decreases activity in your nervous system to produce a calming effect. So naturally, in the absense of this calming... chemical we feel on edge, hyeractive and stressed. There could be a multitude of reasons why your body isn't able to produce enough GABA and maybe underlying factors perpetuating your anxiety. Let's work on it together Image via @oh_long_leslie

19.01.2022 ~ Coffee and insomnia ~ Coming off my post the other day about improving sleep I thought we could chat about coffee! Are you suffering from restless sleep habits but also consuming multiple coffees throughout the day? Maybe it is time to rethink your coffee habits?... Coffee stays in your body for up to 12 hours after consumption, this means that your body is processing the effects of caffeine long after you finish that cup of bean magic, and could be impacting your precious beauty sleep. My rule is "no coffee in the PM" meaning no coffee after 12pm which allows my body time to process it before bedtime. Give it a try and reap the benefits of a more restful sleep Image via @aolanow

19.01.2022 Happy Women's Health Week! If you're looking for a sign to get your menstrual health in check, this is it! Let's say goodbye to Period pain PMS... Hormonal acne Emotional disturbances Heavy bleeding Irregular / erratic cycles Fertility issues Fluid retention Difficult transitions through menopause Women's health is my passion in naturopathy and I would love to help you achieve fuss free peirods. For the rest of the week I will be covering women's health issues, if there is something you'd like me to cover comment, or shoot me a dm. I'd love to hear from you xx

19.01.2022 Endometriosis ~ Endometriosis is a gynecological condition which can be incredibly debilitating and have symptoms throughout the entire body. What exactly is it? Endometrial tissue grows outside of the uterus and can attatch to the bowel, ovaries, bladder, lungs ect.... What drives it? It is driven directly by immune dysfunction and inflammation. This dysfunction causes an inability to clear these excess lesions and exaggerates local inflammation. It is also hormonally driven as excess oestrogen exacerbates symptoms. What are the symptoms? Symptoms are often severe and incredibly debilitating, I hear you. Painful menstrual bleeding (often in the lower back and pelvis) Heavy bleeding Pelvic pain outside of menstruation Pain with bowel movements and urination IBS-like symptoms (ie bloating, constipation/diarrhoea) Pain with intercourse Fertility issues Fatigue Anxiety 1 in 10 women suffer from endometriosis and it is severely under diagnosed. We cannot minimise the pain we experience anymore and I am here to support women in reducing menstrual symptoms. #womenshealthweek

19.01.2022 Hello friends! I am sorry I have been MIA posting on here lately, with easing of covid restrictions I've had a little bit more on my plate (including introducing this little bundle of joy to the family). Thank you for your continued support! Keep your eyes peeled for the continuation of my sleep series tomorrow! Big love xx

18.01.2022 How to get a good nights sleep a series What does a "good nights sleep" even look like? Well you want to: drift off to sleep easily and within 30 minutes sleep undisturbed, without waking for 7-9 hours (although everyones sleep sweet spot definitely vaires)... wake feeling refreshed and ready for the day Sounds like a dream right? Over my next few posts I will cover the intricacies of: The sleep-wake cycle The dos and don'ts of achieving restorative sleep The impact of stress The impact of caffeine Herbal Medicine Keep your eyes peeled for better sleep xx

18.01.2022 Want some stress relief? Say hello to the vagus nerve! The vagus nerve is the main regular of the brain-gut axis. It is apart of our parasympathetic nervouse system (rest and digest) and is typically activated while we are relaxed. Activation causes calming signals through the body which does wonders for both digestion and mood by slowing the stress response and reducing anxiety! Amazing! So how do we stimulate it?... singing laughing humming gargling cold water (either a splash in the face or the last 30 seconds of your shower) yoga deep belly breathing for 2 minutes (with exhales longer than inhales) Let me know how you go! X Image via @calliandco (his name is Toby)

16.01.2022 Makin friends with salad Leafy greens Roasted pumpkin Tomato... Broccoli Quinoa Green beans Vinegar/olive oil/lemon dressing Made a big batch to share between the fam for a couple of days! Just have to add a protein of choice Boiled eggs Chicken Turkey Tuna Salmon Tempeh Eating well can be made easy with a little bit of preparation. Happy Friyay folks x

16.01.2022 It is my passion in life to educate and empower my fellow humans with basic body literacy. Understanding the human body, your OWN body, is life changing. Image via @larabriden

14.01.2022 Sending big love to everyone today (and all days) Image via @bobbykleinofficial

13.01.2022 Leaky Gut (pt 2) It is important to note that leaky gut can only be confirmed via functional testing, but a detailed case history in a consultation can provide clues if this is an issue for you. Symptoms indicating something isn't quite right include:... Irregular bowel motions Diarrhoea Constipation Gas Abdominal pain Bloating Fatigue Brain fog Chronic infections Nutrient deficiencies Leaky gut is a contributing factor in many conditions including: Autoimmune conditions: Coeliac disease, inflammatory bowel disease, type 1 diabetes ect Skin conditions: eczema, psoriasis Food intolerance Insulin resistance snd type 2 diabetes Fatigue Digestive issues If you think leaky gut might be something you're suffering with, reach out so we can sort it out together Big love folks x

12.01.2022 Are you struggling to get to sleep? Spending an hour (or a few ) tossing and turning, trying to drift off to sleep? My top tips for improving sleep: Reduce exposure to light before bed (yes I'm taking phones / tv / laptops ect), dim lights, use a lamp instead of your main light... Reduce caffeine consumption after 12pm (caffeine takes up to 12 hours to be broken down meaning an arvo coffee is wreaking havoc well into the night) Avoid napping Reserve your bedroom for sleep and intimacy (let's avoid turning our bed into a home office) Reduce mental stimulation and intense exercise a few hours before bed Have a warm shower 1-3 hours before bed Sweet dreams folks xx Image via @aolanow

10.01.2022 Filing my cup with a few days away in Ocean Grove We had icecream for lunch, so we balanced it out with salmon and salad for dinner. Balance folks, balance. X

09.01.2022 Following on from my acne series...please don't pick your pimples (I need this reminder too)

09.01.2022 Reminder ~ check your breasts Checking your breasts monthly, one week after your period (so that hormnal lumps have time to settle), is important in determining what is normal and abnormal, for YOU. If you feel a lump, please don't panic, 9 out of 10 lumps aren't cancer.... When to visit the GP? Any changes in your breasts! This may be: new lumps / lumpiness persistent breast pain discharge from the nipple changes in shape discolouration persistent itching #womenshealthweek Image via @tinamariaelena

08.01.2022 The sleep-wake cycle Sleeping is an intricate dance between our calming hormones, which need to be in balance to acheieve good sleeping patterns. CORTISOL:... Cortisol is often considered a 'bad' hormone as it is produced when we are stressed, but cortisol is also responsible for the kick of energy we need to get out of bed! Our cortisol should reach it's peak within 30-40 minutes of waking and steadily decline throughout the day, reaching its lowest at about midnight. This peak and decline helps to create our sleep-wake cycle. MELATONIN: Melatonin is our sleepy hormone and works opposite to cortisol to create the circadian rhythm. Melatonin should begin to rise at around 6pm and hit a peak at 12am (when you should be in a deep sleep) and then begins to reduce and remain low throughout the day. (Ready for that hit of cortisol to get you up for the day.) Both of these are very dependent on lifestyle factors and can easily be distrupted to cause poor sleep. Keep your eyes peeled for my next post for my TOP TIPS for achieving a restorative sleep! Image via @itslemonwater

08.01.2022 FATIGUE // "Why don't I have any energy?" is something I hear a lot in clinic. Fatigue and energy is so much more than how long you are sleeping, it could be:... quality of sleep iron levels B vitamin deficiency magnesium deficiency how you are digesting your food (ie are you breaking it down properly to get the nutrients to make energy) stress adrenal fatigue the food you are eating If fatigue is something you need help with, please reach out xx Image via @aolanow

07.01.2022 Dos and Don'ts of Resorative Sleep Dos: Go to sleep at a similar time each night Increase light exposure in the morning... Reserve the bedroom for sleep and intimacy (not your home office, if you're in the position to avoid it) Don'ts: Avoid napping Reduce light exposure at night (yes I'm talking laptops/tvs/phones/bright ceiling lights) Don't drink coffee after 12pm (at the latest) Avoid intense exercise 3 hours before bed Next post: the impact of stress on sleep

07.01.2022 Spring has sprung and hayfever season is upon us Hayfever is a hypersensitivity of the immune system to the environment, resulting in an allergic response. It causes activation of mast cells causing histamine release and inflammation. This is what causes the cascade of nasal symptoms. There is a lot a naturopath can do to reduce the reactivity of your immune system! This may be through herbal / nutritional supplementation and diet / lifestyle changes!... One factor that is integral to immune health and hayfever security is gut health (it really is central to most symptoms ). This is because 80% of our immune system is found in our gut, from a health population of bacteria! If hayfever is something you've had enough of, give me a sing and lets sort it out together! Stay tuned for my next few posts on hayfever and it's management xx Image via @hattiemolloy

06.01.2022 Leaky gut // Intestinal Hyperpermeability What is it? Leaky gut occurs when the lining of the small intestine becomes damaged. This allows for the passage of food and bacteria, meant for the gut, to circulate throughout the entire body. This causes an immune reaction and massive inflammation. This "leakage" also causes mass nutrient loss as it is not able to be absorbed through the damaged gut lining, causing a cascade effect on every single body system.... How does one get leaky gut? some lifestyle factors which damage the integrity of the gut lining include: Alcohol consumption Antibiotics Medications Stress Poor / Inflammatory diet Stay tuned for my next post on leaky gut Art via @wellbeing_wild

05.01.2022 New blog post, check it out https://www.katelyngraynaturopathy.com.au//protein-what-s-

04.01.2022 Did you know that drinking around meal times is actually diluting your stomach acid? This can result in: Poor nutrient absorption / nutrient deficiencies... Bloating Burping Reflux We need our stomach acid to be as acidic as possible so try to avoid drinking 20 minutes on either side of any meal Image via @brookgossen

03.01.2022 Identify and treat the cause -- a foundational principle of naturopathy. Symptoms are subtle (and sometimes not so subtle) messages to let us know something isn't quite working right. Symptoms don't just materialize out of no where, they indicate a dysfunction that needs to addressed. This is where a naturopath puts their detective hat on to identify the unique factors that are causing YOUR ill health. Bloated? Anxious? Tired? Is it your lifestyle? Your gut health? What you...'re eating? Your thyroid? Nutrient deficiencies? Stress? If you're looking to get to the bottom of your symptoms, hello, you're in the right place dm / email or book an appointment x

02.01.2022 Hayfever (pt 3) ~ treatment So what can you do to reduce severity of hayfever? Diet and Lifestyle:... Adequate hydration to thin mucous Reduce inflammatory and mucous producing foods such as cows dairy, wheat, refined sugar, bananas Vacuum regularly if dust is a trigger for you Local appication of hear to reduce congestion and thin mucous Including garlic and horseradish in your diet to break up congestion Specfic Nutrients:* Zinc: involved in immune modulation Vitamin C: reduces histamine release Quercetin: stablises mast cells to reduce histamine Vitamin D: modulates the immune response Vitamin E: modulates mast cells and immune allergic response Vitamin A: modulates immune system, specifically mast cells and maintains respiratory surfaces NAC: thins mucous and promotes mucous clearance Specific Herbal Medicine:* Immune enhances: Echinacea spp., Andrographis, Picrorrhiza Anti-allergic: Albizia, Baikal skullcap Mucous reducing: Garlic, Horseradish * I do not recommend self prescribing, please see a qualified naturopath for appropriate dosages () Image via @haarkon_