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23.01.2022 Chronic stress & burnout are concerns I felt so deeply passionate & proactive about. I see so many women wearing themselves down due to stress, pushing their bodies past the point of exhaustion. It’s such a deeply distressing fact that so many of us are scrapping the bottle of the barrel to appear to have it all together. Sometime stress is completely unavoidable & that’s okay but when we are so busy & stressed we really need to support our bodies through these experiences. O...ne incredibly effective tool I love to recommend are adaptogenic herbs to help protect, support & reduce the risk of stress induced burnout. On the blog I go through my favourite adatpogenic herbs, what constitutes an adaptogen & why it’s important to consult a qualified Naturopath or Herbalist to ensure you are prescribed the most appropriate one for your current health. #adaptogens #stresstelief #womenshealth #naturalstressrelief #naturopath #holistichealth #adrenals #withania #ashwaganda #burnout #selfcare #prevention #selflove See more

20.01.2022 We are almost at the end of the year & we are all starting to really feel it. Many of us are feeling tired, exhausted & drained. Please know you have every right to take a little break & give yourself time to rest, even for just half & hour. Taking a break might look like: Saying no to that extra session of weekend drinks or sticking to a curfew. Maybe even drive & stick to 1-2 alcoholic drinks. Not excessively bingeing Netflix & going to be slightly earlier than usual. ...An extra 30-60 minutes of shut eye can do wonders. Asking for help :) It doesn’t need to be anything OTT, just something that gives your body that tiny bit of extra rest time. The main aim is to make it through to next year WITH our adrenals intact #stressrelief adrenalsupport #selfcare #selflove #holistichealth #christmasmadness #brisbandnaturopath #rest See more

20.01.2022 Ladies, do you deal with premenstrual anxiety? Do you notice you always feel incredibly nervy, uneasy, irritable & become easily overwhelmed prior to bleeding. There are two things I want you to know. Firstly, it’s unbelievably common & you are certainly not alone in this experience AND second, there is so much you can do to support your body & alleviate these symptoms. It’s common to experience premenstrual anxiety but it certainly is not normal & it breaks my heart to hear... how many women just accept this to BE normal, thinking there is very little that can be done. A common reason that premenstrual anxiety, irritability & unease can occur many be due to an imbalance of oestrogen & progesterone. There are a number of reasons this could be occurring & this will be different for many of us. Here are just a few common causes of this hormonal picture: Low progesterone due to lack of ovulation - are you highly stressed or perhaps not eating enough to allow ovulation to occur? Elevated oestrogen - are you exposed to excess xenoestrogens such a plastics & other toxins in your environment that are adding to your oestrogen load, is your liver & bowel clearance perhaps a little sluggish, are you a regular consumer of alcohol? Hormonal birth control - have you just come off the OCP? The OCP can change (temporarily) how our brain responds to GABA, the main neurotransmitter that helps us feel calm. If this is your experience & you would love some support please do get in touch. #pms #premenstrualanxiety #menstrualcycle #menstruation #healthyhormones #womensupportingwomen #womenshealth #periods #periodchat #mindyduncan #womensnaturopath #wellbeing #periodproblems #oestrogen #estrogen #progesterone #xenoestrogens #periodhealth #PMDD See more

16.01.2022 It’s no secret that stress is a long standing nemesis of good health but did you know that stress also has a huge impact on our menstrual health. Acute stress is essentially a survival mechanism & the respective stress hormones, cortisol & adrenalin, are produced to help get us away from danger, quickly. However, for many of us this acute stress has become more constant & chronic. Meaning, these stress hormones are secreted more & consistently. For the body to keep up with th...e demand & because survival is of a higher priority than periods (who knew ), our reproductive hormones are unfortunately ceremoniously sacrificed to make more stress hormones. Aren’t our bodies so damn clever?! Hmmm One of the negative ways in which stress impacts hormones is by..... REDUCING PROGESTERONE PRODUCTION Cortisol, is a steroid hormones & made from the same base product as progesterone. Due to the fact that cortisol is a survival hormone & progesterone is not your body will always preference the production of cortisol. Adrenalin also blocks progesterone receptors. Thus leaving you with both lowered progesterone production & an inability to efficiently use what you do have. Insufficient progesterone manifests with symptoms including premenstrual syndrome, heavy & painful menstrual bleeds. A 2015 study in the Journal of Clinical & Diagnostic Research found that women who reported a elevated perceived stress score (i.e. feelings & thoughts) where much more likely to experience menstrual irregularities. #stress #naturopath #menstrualhealth #periodhealth #progesterone #chronicstress #brisbanenaturopath #womenshealth #holistichealth #endocrinehealth #womenshealthnaturopath #periods #healthyhormone #selfcare #happyhormones

14.01.2022 Sharing the love! I am completely obsessed with this cookbook right now! If your looking for something incredible to gift someone (or yourself) this cookbook is simply beautiful! #plantbased #cooking #healthycooking #wholefoods #enjoyfood #foodfreedom #holistichealth

12.01.2022 One of the most important contributors to great physical, emotional & mental well-being is SLEEP. Right now, more so than even I feel its really important to keep sleep as a focal priority in our daily routines. Sleep for many of us in times of heightened stress can easily become negatively affected & it’s safe to say right now a lot of us are definitely stressed. We know that sleep is vital for our health but here’s a fun fact, melatonin has been shown to specifically displ...ay immune-supportive & even antiviral properties. Kinda necessary right now, no? To ensure you are getting quality sleep it’s important to incorporate (or remove) daily habits that support (or disrupt) the body’s natural circadian rhythm in order to give us the best chance of restful & restorative sleep. It’s also important to be honest with yourself about this. If you know coffee is disrupting your sleep, drink less of it or make it decaf. The best way to ensure you can achieve quality sleep is ensuring you are practicing healthy sleep hygiene. This would include : Avoiding bright artificial lights (i.e. phones, laptops) at least an hour before bed, these lights disrupt your pineal glands function & greatly inhibit melatonin production. Try having a warm bath or shower just before bed, maybe read a book or practice meditation to ensure your body is fully relaxed & able to rest. Aim to get into a sleep-wake routine (i.e. be in bed by 10:30pm & wake at 6:30am) & aim to continue this routine even on the weekends. Our bodies LOVE routine. Avoid caffeine after lunchtime (this means coffee, green/black tea & even dark chocolate if you are especially sensitive to caffeine) Aim to have dinner at least 2 hours away from bedtime Limit intake of alcohol during the week (or at least 2-3 hours before bed) alcohol may be a sedative but has been shown to inhibit deep restorative sleep. Stay well & stay rested #healthyroutine #sleep #staywell #sleephygiene #restfulsleep #relaxation #mindfulness #wellness #melatonin #womenshealth #holistichealth #holism #holisticliving

09.01.2022 How much variety do you have in your diet? Do you always buy the exact same produce week in week out. You know what you like, it’s easy & works well for you. Don’t worry we all do it & don’t be alarmed it’s not necessarily a bad thing. But...... Variety is a bit of an underdog when it comes to your health, especially your digestive & microbiome health. One of the lead Australia researchers in this field Dr Jason Hawrelak recommends consuming 40+ different whole, minimally pro...cessed plant foods each week & to consume a wide variety of different coloured plants foods & fibres to ensure the diversity of your microbiome remains healthy & vital. This include fruits, vegetables, nuts, seeds, legumes, lentils & other types of gut loving fibres. This week I challenge you to pick up produce you would never normally go for & find out the best way to eat it. Even if it’s just a different type of lettuce, herb, berry or bean. Have a play. Experiment & most importantly increase your variety. Next week do the same again. Make it a habit. Not only will you be giving your body more variety but you’ll increase your food repertoire. Over time this will ensure you have robust variety of microbes in your digestive tract to support & protect your health for many years to come. It you feel really stuck my expert tip would be to find a good source of inspiration. Whether that’s a cookbook you love, food magazine, food blog or even YouTube channel. Find something that helps encourage you to try some new flavours & cook with different ingredients. For me that’s @bonappetitmag & my collection of veggie cookbooks from authors such a @we_are_food @deliciouslyella & @amychaplin . I’d love to know what new produce you introduce this week #guthealth #digestion #microbiome #selfcare #cooking #bonappetite #diversity #fooddiversity #plantbased #vegetarian #eatwell #wholefoods #fibre #wellbeing #wellness #womenshealth #plantsmakepeoplehappy

08.01.2022 Need some podcast inspiration? I’m super into this podcast right now. I have to confess though I’m an OG follower of Deliciously Ella. I think she is a breath of fresh air within the wellness sector, making health & wellbeing fun, non-pretentious & simple. Her mission is to make eating vegetable cool & that she does indeed. Plus her recipes are super simple & always delicious (the Lentil Bolognese is honestly a game changer). Truth be told during the first few years of foll...owing her it didn’t even occur to me that she was vegan, she never brought attention to it, never discussed the benefits of veganism or made negative remarks about animal products. She just focused on having fun in the kitchen, making plant-based cooking so easy, delicious & simple you don’t even realise there aren’t any animal products in the food. It’s fantastic & makes plant-based eating so deeply relatable. The podcast is no different. It’s light, interesting & generally very thought provoking. What I do really love though is that it isn’t really centred around food & eating so much, some episodes are but it’s not the predominant topic of discussion which I appreciate from time to time. Talking about food, eating & diet constantly can become a tad bit overwhelming. Ella & Matt delve into important & current topics including Imposter Syndrome & Self Doubt, Body Acceptance, Sobriety (super interesting!), Why We Sleep, How to Create a More Meaningful Life, Sustainable Fashion & How to Break Bad Habits. They are true food for thought! Favourite Episode | Body Acceptance & Making Peace with our Plates (feat. guest Pandora Paloma - intuitive eating expert & nutritionist). What is your favourite podcast? #podcasts #deliciouslyella #healthnews #holistichealth #sustainability #bodyimage #plantbased #knowledge #education #naturopath #womenshealthnaturopath #selfesteem

07.01.2022 Period pain (or dysmenorrhoea) is a very common & sometimes debilitating symptom experienced by many women. It’s a symptom that can develop very early in a women’s menstruating life or develop later on. Period pain can be divided into 2 major categories (Primary or Secondary) & these categories are important because they tell us a great deal about the origin of your pain & therefore the best way to go about treatment. Today I am specifically talking about primary dysmenorrh...oea (PD). PD is pain which presents where there is no visible evidence of any major underlying pathologies or abnormalities on standard testing (bloods, ultrasound, laparoscopy, etc). Everything appears to function normally however the optimal function of the body is still impaired. PD typically begins in adolescence & in the first few years of menstruating as the ovulatory cycle becomes regular. The proposed mechanism is an increased/abnormal presence of inflammatory mediators which result in increased pain & inflammation. To manage PD we want to address this inappropriate increase in inflammatory mediators with evidence-based treatments such as: Omega 3 Fatty Acids (outperformed Ibuprofen in clinical trials for moderate period pain) Zinc Magnesium (glycinate or citrate) Eliminating A1 casein found in cows dairy Reducing alcohol intake For a more in-depth & personalised chat about your period pain book your initial consultation today. Booking link in my bio #periodpain #naturalperiodpainrelief #womenshormonalhealth #womenshealth #hawthornenaturopath #womenshealthnaturopath #menstrualcramps #evidencebased #bulimbabusiness #hawthornebusiness

06.01.2022 To all my beautiful clients both new & old, I've been very quiet on here for the past few weeks. Mainly because I've been very hesitant about adding to the noise on social media. It's truly amazing that so many practitioners & fellow peers in the industry have been spreading compassionate, helpful & encouraging advice & support but I'm at peace with not adding any more to this already growing scape of information. What I do want this community to know it that I am still very ...much practicing & here to support you in the best way that I can because you know what, periods don't stop for COVID-19 & neither do the difficulties many women experience in relation to them. Am I right?! What I will be adding to my treatment schedule however is acute 20-minute consultations. This formate is ideal for any acute immune care you may require or to provide stress relief & nervous system support to allow your body & mind to relax & repair during times of crisis. Due to the restrictions now placed on face-to-face consultations, I will now be offering all consultation via phone, FaceTime or Zoom. Please do get in contact with me if you wish to arrange a consultation or have any questions. I would love to hear from you. Stay safe & well! #localbusiness #supportlocal #womensnaturopath #nourishnaturopathy #womenshealth #zoom #phoneconsultation @ Brisbane, Queensland, Australia

06.01.2022 Thank you to my beautiful client who kindly let me share these progress photos from our sessions. What an incredible change in her skin! This particular client had beautiful skin to begin with but was concerned about the consistent hormonal breakouts surrounding her cheeks & jawline that she had been experiencing for a number of years.... Over 3 months of treatment we were able to achieve an almost complete resolution of her symptoms (as seen above) with almost no new breakouts or blemishes in sight. Hooray! In this particular case we trialled her on a strict dairy free regime & a small kit of individualised supplements to prevent new blemishes, reduce inflammation in the skin, support hormonal balance & promote skin healing. If you have been experiencing hormonal breakouts & are having a tricky time finding a treatment that works for you please do get in touch & we can out together a personalised plan. #hormonalacne #skinhealth #womenshealth #acne #breakouts #dairyfree #naturopath #brisbanenaturopath #womenshealthnaturopath #holistichealth #naturalacnesupport

05.01.2022 1 year with my love. I can hardly believe this magical day was already an entire year ago. Happy Anniversary @timmistar

05.01.2022 It’s seems that heading towards a more plant-based way of eating will be the health trend of 2020. An obviously positive transition for so many of us. Eating an abundance of plant-based food is incredibly beneficial for our health, both current & long-term, which time & time again has been proven in clinical studies. However, (yes, however!!) there are a few mistakes I commonly see people make when transitioning toward a more plant-based style of eating. These are the most co...mmon mistakes I see people make: Going all in, all at once - for some (type A personalities I’m looking you) we don’t do things by half’s but sometimes a slower transition is better. Maybe try a few meat free day(s)....meat free Monday anyone? Or just focus on thing at a time, perhaps swap your normal cappuccino for a almond milk version or use lentils instead of mince in your weekly bolognese recipe. Make the transition realistic, fun & interesting NOT overwhelming. Not knowing you’re baseline markers beforehand (i.e. iron status) Eating the exact same thing every day - not only will you eventually get pretty bored, you might miss out on some fairly key nutrients over time. Change is as good as a holiday no? Just eating more vegetables- it’s easy to think plant-based is just about eating more veggies. Make sure when you are reducing meat intake you are including a wide variety of beans, lentils, nuts, seeds & grains to keep it super nutritious & delicious. Over on the blog I go through these points in more detail. You’ll also find my FREE downloadable fact-sheet on how to ensure you meet your iron, zinc, calcium & protein requirements on a more plant-based diet. #plantbased #thatdocumentary #eatmoreplant #humanhealth #holistichealth #realisticgoals #makevegetablescool #womenshealth #plantbased #wellbeing #longtermhealth #brisbanenaturopath

05.01.2022 There really is nothing more sacred than getting to share & celebrate love with the people you love. Feeling deeply grateful for having so many beautiful people in our lives that helped us create these memories we will cherish & reminisce over forever. Going through our wedding photos this morning has brought all that juicy love back front & centre @timmistar

01.01.2022 Iron deficiency anaemia (IDA) is amongst one of the most common concerns we deal with in clinical practice. That's because IDA is the most common nutritional deficiency in the world, affecting 25% of the population, with non-pregnant & pregnant females being the most affected. That’s a lot of tired & sluggish people! Unfortunately, as with many health concerns, once it's reaches a certain frequency point it begins to seep into the realm of what is classified as normal & p...erhaps not taken as seriously. Unfortunately IDA is, without question, a health concern we need to take far more seriously than we do. I feel very passionate about this topic because I see first hand the negative influence IDA can have if left unresolved. There are a number of reasons we need sufficient iron (carrying oxygen around the body is just one of irons essential functions) & a number of factors (other than low dietary intake) that can contribute to IDA. Over on the blog, I provide a detailed list of irons essential functions & how a deficiency can start to manifest. Please follow the link in my bio. If you struggle with IDA I really encourage you to consult a qualified health practitioner & being repleting your iron stores. #irondeficiencyanemia #IDA #irondeficiency #health #wellness #wholefood #vegetarian #vegan #healthfood #eatwell #eatrealfood #holistichealth #holisticnutrition #brisbanenaturopath #womenshealth #womenshormones #endocrinology #nutrition #nutrientdeficiency @ Brisbane, Queensland, Australia