Katie Tickner Naturopath | Alternative & holistic health service

Katie Tickner Naturopath

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25.01.2022 How are you feeling? Is there something that makes you feel icky? Like have you committed to something when you should have said no? Do you feel loved?, do you feel hungry because you skipped a meal because you had dessert last night? As I said earlier in the week, ya gotta feel it to heal it. So check in with yourself and see what you are feeling. Happy Sunday x

25.01.2022 I was chatting with a patient this week whos main goal was to have a more balanced diet. We talked about rather than focusing on macro or micro nutrients, its about figuring out ways to squeeze nutrients in across the day. Here are some ideas we brain stormed (because my treatment is collaborative): - sprinkle hemp seeds on morning toast. - have a container of mixed nuts in their bag for a quick snack. - mix chia seed through yoghurt. - have a bottle of water on them all ...the time. - have fruit washed and prepped in the fridge so its easy to grab on the go. - add chopped fruit, some spices like cinnamon and extra seeds to morning musli. What do you do to get extra nutrients in the day?

25.01.2022 I made some elderberry and vitamin C gummies with @nutraorganics gelatin for our son, who has his molars coming through. These will help support his immune system and reduce inflammation, as well as being nutritive when he doesnt feel like eating as much. More breastfeeding, more wearing him, more resting...for all of us.

25.01.2022 Here is your Sunday reminder that you are wonderful, pure magic and everything good in the world.

24.01.2022 Ya gotta feel it to heal it.

24.01.2022 Men and preconception; we all know it takes two to tango; it also takes two to create a health and successful pregnancy. Thyroid dysfunction/conditions are seen a lot more in women, but men are certainly susceptible to hyper/hypo thyroidism particularly is they are exposed to a lot of chemicals through their job, are highly stressed or have a genetic predisposition. More frequently, hyperthyroidism has been associated with reduced semen volume and reduced s...perm density, motility, and morphology, whereas hypothyroidism is associated with reduced sperm morphology. A 2018 study concluded: "...although the screening of thyroid function is not recommended to date as part of the diagnostic workup of the infertile male, it might be reconsidered in light of the pathophysiological background...". I have spoken in the past about the burden of infertility (I don't really like that term) falling solely on women, but men definitely need to be apart of the pre-conception care conversation. *this topic is very multifaceted, and this post is not to imply that other routes of falling pregnant aren't healthy/unsuccessful. Reference: PMID: 29737216 See more

24.01.2022 Do you have Hashimoto thyroiditis and have been told that you should follow a gluten free diet? or have you been diagnosed and nothing about diet and lifestyle has been discussed? A 2019 study found that a gluten-free diet for 6 months reduced thyroid antibody titers (test that measures the presence and amount of antibodies in blood), as well as slightly increased 25-hydroxyvitamin D levels - vitamin D status is very important in any auto immune condition, ...but I'll leave that for another day. If you have Hashimoto's thyroiditis and didn't receive any guidance on diet and lifestyle, this is where working with a naturopath can be extremely beneficial. Reference: PMID: 30060266 See more

23.01.2022 I have settled into Motherhood so beautifully and have had full ROF (return of fertility), I feel well and energised...most of the time. However, the reality is I am breastfeeding on demand, we safely bed share and wake anywhere from 2-6 times over night for feeds; so I made myself this Mumma Mix to support and nourish my nervous system. I am doing a lower dose of the herbs, so its safe while breastfeeding and more of a low slow approach. I wont allow myself to get to a poi...nt of complete burn out, I come first - I fill my cup and everyone else gets the overflow! Would you like to see a blog post on my experience and what some of the evidence is saying?. Let me know in the comments. Incredible labels by @kattillman

23.01.2022 Thankful for the women and man that were in my (virtual) clinic today talking: stress & sleep management, IVF support, hormones, anxiety and memory. I feel like this illustration represents how I feel about you all! Holding you close to my heart, supporting each one of you with your individual needs; not to mention she’s also wearing a breastfeeding friendly top.

23.01.2022 Hippocrates said all disease begins in the gut. A study of 1282 participants over a 5 year period revealed the presence of fatty liver disease or diabetes was associated with significant changes in the fecal microbiome, as was the level of hemoglobin A1c. This underlines the potential for possible applications of pre- or probiotics to induce shifts in the gut microbiome towards a more beneficial microbiota composition in order to prevent the incidence of metabolic liver dis...ease. I always say to patients, this isn’t going to be the *one* magical thing, but it can be a big piece of the puzzle for some. Reference: doi: 10.1136/gutjnl-2020-322753

21.01.2022 Beautiful Mother Nature

21.01.2022 I have put together a Christmas package so that you can gift a loved one 'the gift of health'. The package includes: - 1 x online initial naturopathic consultation - 2 x 30 minute online follow ups. The investment for this package is $249, thats a saving of over $30.... If you would prefer to give a gift voucher of a set amount, I would love that too, please just send a message. My only request is that you purchase this gift for someone who you know would love to work with me, and is motivated to change their health. I don't want people to feel forced into changing their health journey and not enjoy what I have to offer. *T&C apply See more

21.01.2022 Making pretty things

20.01.2022 My husband has had a lot on with work and feeling a little overwhelmed. I said to him how do you eat an elephant?, and he said all shy one bite at a time (he knows it’s one of my favourite analogies). No matter how big the task in front you is, remind yourself, one step at a time.

18.01.2022 Fuelling Your Body for Dance: I have delivered this workshop for @prodigy_professional three times now and this was my first in person workshop and it lit me up! Robyn at Prodigy is so dedicated to delivering high quality, personalised, holistic approach to dancing - doing the extras like getting me in to talk about the importance of nutrition and the impact it can have on performance. I also discuss how not eating enough can impact your period - even though at 14-15 years ol...d that can seem like a real convenience, and how variety in foods is the way to a healthy gut. The idea wasn’t about strict diets or demonising any foods, rather what different foods do for us and how they can help big days of dance practice and concerts. I also get all warm and fuzzy and try to emphasise the importance of their individuality and that there will be times where they will feel influenced or pressure to eat less by peers or social media, but they are perfect as they are.

18.01.2022 There is a little creek behind my Mum and Dads house that I grew up in, I have such good memories as a child jumping across a few stepping stones to get to the other side, and many memories of slipping and falling straight in the mud. I would sit in the kitchen and watch many people from my community walking their dogs and do the same to get to the open reserve on the other side. So when I was 10, I wrote to Camden Council to tell them that I thought we needed a bridge, and ...sure enough...construction of this little bridge started not long after. I guess my passion for helping people in my community started at a young age . I took this photo last night when I was at their place for dinner, I sure do miss the sunsets .

16.01.2022 I had a consultation with a busy Mum and she was finding it hard to fit pockets of presence into her day. So, we talked about it not having to be a big thing, where you wear co-ord active wear and lay on your matching yoga mat and listen to meditation (LOL). But it can be while she is brushing her teeth, being really present and not rushing to get out the door, same in the shower, really noting the smells and sensations of the water and body wash, and in these moment of slow; she can catch her breath and reset.

16.01.2022 New blog on My Motherhood Journey & Depletion talking nutrients & herbs to avoid motherhood burnout. Find it at: https://www.caimhealth.com.au/blog/motherhood Pic (and pics in the blog) by the beautiful @mjf__photography.

16.01.2022 There is a philosophy in naturopathy known as 'Hering's Law of Cure' it is that, when someone is healing it is in the following order: - From within, out. The deepest level of healing (emotional & spiritual) to external (skin & extremities). - In reverse order of original appearance. - From above down. ... I found this to be true recently when my son had a little virus and broke out in a rash. I monitored him closely for changes, but it was a simple viral associated rash, that followed a fever (all very normal). It started on his torso then his extremities followed, then as it cleared it disappeared from his head down. Most people wouldn't think anything of it, but I was exclaiming to my husband "THIS IS HERING'S LAW OF CURE, HOW COOL!" haha. Is Hering's Law of Cure true to you, have you experienced something similar? See more

16.01.2022 A quick tip to help you fall asleep: have a hot bath 90minutes before bed. I have previously posted about how your core body temp needs to drop to fall asleep (and why you may struggle to sleep after ovulation as core body temp increases), anyway! By taking a hot bath > body temp increases > feedback mechanism drops your core body temp > you go to bed > fall asleep easier. Also a great opportunity to add magnesium salts to your bath which can promote a more restorative, restful sleep.

16.01.2022 Let me know in the comments.

15.01.2022 Whipped up some salmon and zucchini patties today that were delish! You can find this easy recipe up on the website. FYI when I type up the recipes on my website I literally laugh at myself about how blasé I am.

15.01.2022 One of the things I love and admire about my son is his sense of wonder! He will find joy in simple things, lets try be more like children.

15.01.2022 Green space love.

14.01.2022 A heart filling day in clinic today talking metabolic syndrome, thyroid, gut health, quick meal ideas, feelings of anxiety and the all the ways that lifestyle, nutrients and herbs can help support all of the above.

14.01.2022 Gotta love small communities.

14.01.2022 Earlier this week I chatted with @sospersonaltrainer on the Macarthur Health and Fitness Hub Facebook page about stress. He asked me what is the one thing I wish people did more, I couldnt help but give two answers: 1: that people breathed more! So many people are chasing the rush and taking short sharp breaths, a simple thing that you can do is become more aware of your breath, out a timer in for 5 minutes and JUST BREATHE (see my last post on nasal breathing benefits). 2: I believe joy and laughter are the Achilles heel of stress, people are taking life too serious and not laughing and finding joy in their day. Turn off the news, put on your favourite comedy and feel the stress dissipate.

12.01.2022 Spring has sprung and for many of you, that also means allergies! There are many herbal and nutritional strategies that can make spring more enjoyable if you experience hay fever/seasonal allergies/allergic rhinitis. One tool in our belt is quercetin! Quercetin is known for its antioxidant activity in radical scavenging and anti-allergic properties characterized by stimulation of immune system, antiviral activity, inhibition of histamine release, decrease i...n pro-inflammatory cytokines and balancing of Th1 and Th2 (branches of the immune system). Quercetin is found in many foods like onions, broccoli, asparagus, capscicum, apples, berries, green tea...and red wine. If you choose to work with a practitioner, they can prescribe a more concentrated supplement along with other anti-allergic herbs and supplements. Do you experience hayfever? why not book in for a consult to get some support. Reference: PMID: 27187333 See more

12.01.2022 For me, I got up at 5am on Saturday after a rough nights sleep to go for a run. I wanted to move my body and just be in my body for an hour after feeding my son (what felt like) all night. I proved to myself that I matter, I am worthy and I am tenacious. What about you? What are you proud of? Don’t feel shame or embarrassment for giving yourself a public high five .

12.01.2022 The vagus nerve is a pretty impressive nerve from the gut to the brain (and brain to the gut) that can activate the parasympathetic nervous system, also known as 'rest and digest' state. We live in a society where everyone is predominately in a sympathetic state (fight or flight). One way to activate the vagus nerve is nasal breathing! one of my favourite method is 'Buteyko breathing' (so much so I am hoping to become a Buteyko practitioner next year), I have also b...een reading about nasal breathing and humming activating the vagus nerve but I can't find much research on humming. Just because there isn't a scientific paper on it yet - it doesn't mean it isn't effective, yogi's have been utilising the 'ommm' for hundreds of years, thats enough for me. That's one of the things I love about naturopathy, it's about being evidence based but also utilising traditional wisdom with anecdotal evidence. When you are feeling overwhelmed, why not take some time out to quietly hummmm to see if it calms you. Reference: PMID: 30356789 Art by Andre Pereira. See more

11.01.2022 As I was running a few errands this morning in town I busted myself rushing! I had no where to be, no dead lines, no one waiting; but I was rushing. As soon as I noticed I halved my pace, took a breath and started taking notice of the little things - like the Christmas decorations in my town. When I told myself to slow down, that was a message to my nervous system: we’re safe, you can relax. The way you walk, stand & breath sends messages to our brain about our terrain for it to respond. If your jaw is clenched, shoulders are rounded, you are walking fast and breathing shallow; do you think this tells your brain that the terrain is safe and it’s okay to stay calm?

11.01.2022 Ladies, not everyone has a 28 day cycle. Also meaning not everyone ovulates on day 14, and your app doesnt know your body, it is based off this generalised equation. I personally ovulate day 17 of my cycle and know this because I track syptothermal signs and symptoms. Now you can see how this may be an issue for couples trying to fall pregnant? They think day 14 is THE day, and in fact they may be missing the peak fertile window by 2-3 days; and when youre trying for a baby, 2-3 days matters. Do you know and understand your cycle?

07.01.2022 Polycystic Ovarian Syndrome or otherwise known as PCOS is a common condition, present in 1221% of women of reproductive age. It causes significant distress to women and accounts for significant healthcare costs; up to $400 million per year in Australia. The Rotterdam criteria are the most widely accepted for diagnosis, meaning you have two of the following: -oligo/anovulation, -hyperandrogenism... -polycystic ovaries on ultrasound Women with PCOS, was the Rotterdam criteria explained to you? Did you tick more than one? Were the comorbidities of PCOS explained to you?. Women with PCOS are at a higher risk of: metabolic syndrome, sleep apnea, obesity, depression, type 2 diabetes, high cholesterol, infertility and cardiovascular disease. Have you been diagnosed with PCOS and offered solutions, or just given a script for the pill or Metformin? Good news! There is amazing herbal and nutritional strategies to manage PCOS with impressive scientific evidence to support it efficacy. Reference: https://www.racgp.org.au//octob/polycystic-ovary-syndrome/

07.01.2022 Patient feedback: ...I thought I would let you know... I got my period!!!Cant thank you enough... Ive been working with this patient for about three months on a few of her health concerns, but after years of amenorrhea she got her period!...and I did a happy dance around the kitchen when I received this message!

06.01.2022 Taking the weekend maybe more off social media. If you need to contact me, please email me at [email protected]

06.01.2022 The thing that the gut loves more than any supplement is variety! A variety in fruits and vegetables, a variety in colour and a variety across the week! Not just one day having an extra vegetable one day (but of course this is a good start). So add in something new this week, I tried kalettes last week and purple Brussel sprouts week before.

06.01.2022 Now, a lot of people will say that leaky gut doesn't exist - which look I get it, but c'mon!, so for the purpose of science lets refer to it as intestinal permeability. We have very complicated and complex gastrointestinal tracts which is maintained by a mucosal barrier. This layer is made up of tight junctions, I always show patients my hand with my fingers in really tight, and things like food antigens, bacteria, pathogens and toxins shouldn't be able to ...get in; but when someone has intestinal permeability I spread my fingers apart slightly and explain how these things can get in where they shouldn't be. Now, this is of course a very simplified explanation, but when things are where they shouldn't be this can cause inflammation both locally and systemically, it is because of this, autoimmune disease may arise or be exacerbated due to a leaky gut. One of the *awesome* things about doing what I do, is that there are many herbs and nutrients that help to 'heal and seal' the gut lining. Have you heard of leaky gut before? Reference:PMID: 28588585 See more

06.01.2022 April is Caesarean Awareness Month and it seems appropriate that I share my personal experience. While a caesarean was the literal opposite birth to the home birth I had been dreaming of since my mid twenties, it was how our son landed earth side and I’m thankful for that. It wasn’t the birth I had planned but I did have wishes in the case of one, and not all of them were respected (like drapes down, and lights dimmed), however I do recall all of the staff being either silen...t or speaking quiet as I had asked. We also wanted Sam (my husband) to announce the gender of our baby, and the obstetrician held our son up for about 5seconds while we both wept at the sound of his cry before saying Dad, Dad, Dad! And Sam looking up to say it’s a boy is one of my most cherished memories to date. The staff were impressed with how well I was up and moving, which I attribute to my strength and fitness prior and during pregnancy and my mental strength. I *thankfully* had no complications and discharged the following day, which apparently is unheard of. My tips for belly birthing Mums: - Geesje, our second midwife came the afternoon of his birth and said a lot of women will crouch over but it’s better to stand up tall, I found that really useful, it was a lot more comfortable. - I pretty much hung out on the couch, on the back deck in the sun and in bed for the first few of weeks, truly healing. Even after that it was just small walks. - I was taking specific supplements and nutrients to help with recovery. - I went to the acupuncturist in the first 10days and she did some work on my wound, brining warmth and energy to the area. - Around the 6 week mark I started seeing @drreenamurray again and she did some work on my scar, breaking down scar tissue build up. I am prone to keloid scarring and do have some, but think this helped exponentially. - Debrief, talk, tell your story! The physical recovery was nothing in comparison to the layers of shame, embarrassment and guilt that I felt (this is my experience, so please don’t tell me my feelings were wrong). It took 12 months of unpacking and am so at peace with bringing my son earth side via my belly.

06.01.2022 Feeling such a deep sense of gratitude for all of you that have chosen to work with me on your health.

05.01.2022 As someone who worked early mornings and late (ish) nights in a gym & now being a Mother, I hand on heart *know* the benefits of napping. The focus of this review paper was on benefits for healthy individuals with regular sleep/wake schedules rather than for people with sleep or medical disorders. Some of the benefits noted were:... - Improved vigilance, alertness and logical reasoning - Improved reaction time. - Reduced physiological sleepiness and subjective fatigue - Increased vigor, decreased fatigue, decreased confusion. The paper also discusses the influence of duration and timing of naps, as well as age, gender and experience (). So naps are beneficial for health! But it’s important to note that if you feel like ‘I cannot get through the day without a nap’, that there may be some parts of your health you may want to look at - thyroid health, blood sugar regulation, circadian rhythm and mental health to name a few; all of which I can support you with. Reference: doi: 10.1111/j.1365-2869.2008.00718.x

04.01.2022 The brain-skin connection. By definition stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Have you ever noticed when you are feeling *extra* stress or you aren't doing your usual stress management strategies that your skin breaks out in pimples or teenage acne re-appears?. In response to stress the brain releases corticotropin-releasing hormone (CRH) to stimulate the hypothalamic-pituitary-adrena...l (HPA) axis. CRH receptors have been detected on sebocytes - which are the cells in skin that release sebum, and play a key role in acne pathophysiology. So higher CRH in the blood in response to stress, the higher the release of acne inducing sebum. This is just one of the way that stress impacts acne. Have you ever noticed break outs when you are more stressed? Reference: PMID: 24853682 Art by: Gyllen Art. See more

03.01.2022 Are you one of those people who as soon as the temperature drops slightly you need a jumper? Or always feeling hot?. Well, you arent crazy! The thyroid controls the body temperature and can be a key clinical sign that you thyroid isnt optimally functioning and is in need of some support. If this is you and you would like to work together, hit the link on my bio. Artwork by ANML

03.01.2022 Subclinical hypothyroidism (SCH) is the early stages of hypothyroidism, and is usually when you go to the doctor for fatigue, constipation and low mood to have had your blood tested and told you were fine (hint this is the perfect time to work with a naturopath). Your GP may note that your fasting insulin is high. Thyroid hormones T3 & T4 maintain a fine balance of glucose homeostasis by acting as insulin agonistic and antagonistic. Hypothyroidism can break... this equilibrium and alter glucose metabolism, which can lead to insulin resistance. There is an increased risk of insulin resistance associated disorders such as metabolic syndrome, cardiovascular events in subclinical hypothyroidism. One of my favourite things about the thyroid, which is also the most frustrating for patients is that the thyroid effects every single system in the body - including blood sugar regulation. The great news if you are currently experiencing SCH is that simple diet and lifestyle interventions can help return the thyroid to optimum function. Get in contact if this is you. Reference: PMID25580384

03.01.2022 I have had a few patients lately saying that when they tell their GP they are seeing a naturopath they are berated, judged, the doctor spent the whole appointment bagging naturopaths and one said the doctor looked at her like she had 5 heads when she gave her a letter I had written (very professionally I might add). I usually apologise to my patient that they experienced that, and explain that I consider myself an evidence based, complementary practitioner and like to work al...ongside care providers. I recommend they see doctors who have been open and receptive to working together. I had a patient that I had seen for 3 consultation and I said something isnt right here, you need to get to the GP. The GP did the appropriate tests and referrals and this patient was booked in for surgery. She messaged me this week to thank me for everything I had done and referring her to the right people. I was blown away! Honestly, she said more that made me cry, but by being complementary meant this patient was able to get the help she needed. I saw a report this morning that said 1 in 7 cases are misdiagnosed by GPs, there are many reasons for this of course, but when the opportunity arises to work with someone who might pick up something youve missed, why get defensive?. I also had a patient seeing a gastroenterologist and he said, continue on what you are doing with the naturopath until 1 week before your colonoscopy - HOW GOOD! I acknowledge that naturopathy as an industry has its faults, and is one of the reasons I am *for* registration; so there is a degree level education minimum for the title of naturopath. Irregardless people shouldnt be made to feel stupid for who they choose to support their health journey. What are your thoughts? I dont want this to become a slam GPs post because I highly respect them, but unfortunately have had a few bad experiences late

03.01.2022 Im sure my naturopath friends can attest to this: Whenever I start talking with patients about what people may consider gross, they start to talk quietly, avoid eye contact and say things like oh my gosh, sorry! Too much information. Then they look at the screen and see me looking at them like this then saying something like tell me more. Nothing is too gross! Or too off limits for your naturopath! We want to hear detail on colour, consistency, smell, discharge, floats or sinks (IYKYK), feeling, so dont worry about all the things society told you you shouldnt speak about, it helps us draw a clinical picture to best help you, we aint judging you.

03.01.2022 Putting up an easy overnight oats recipe on the website today

02.01.2022 My mind is still blown every month when I sync my @tempdrop and my temperature has spiked after ovulation. If you swipe across you will this months chart: the red bars are cervical mucous which is a sign of ovulation, then the blue line is my temp jumping after ovulating. Seriously, every month Im like wow, how cool is that .... This is an excellent non hormonal alternative contraception, I know when I am and am not most fertile. The spike in progesterone after ovulation is what is responsible for the increase in body temperature.

02.01.2022 Its okay to admire things about others like - I really admired their bravery to take that risk, but dont admire anyone more than you admire yourself

01.01.2022 Returning from my social media switch off to share these incredible purple brussel sprouts I got at @harrisfarmmarkets. We often drive to Bowral to do our groceries there because of beautiful produce like this . I baked some with goats feta last night, and sautéed some in a salad today

01.01.2022 I must say, with so many people wearing masks, I really miss seeing people smile (and made me realise how much I use lip reading to interpret what some people are saying ). So if youre missing connection through smiling as well, here I am; in between laughing at my husband (aka The Tradie Photographer) giving me direction on angles for best lighting (I really need to do some profesh business photos, recommendations on ?). Remember to smile and have laugh today! And if you have to wear a mask, make a point of making eye contact with someone and giving them a smile through your eyes.

01.01.2022 As @petajean_ says, ‘self care is getting a massage or having a nice relaxing bath; but self love is not feeling guilty or bad for it’