Michelle Moray in Canberra, Australian Capital Territory | Nutritionist

Michelle Moray

Locality: Canberra, Australian Capital Territory

Phone: +61 415 112 550

Address: Unit 1, Level 1, 17 Market Street, Belconnen 2617 Canberra, ACT, Australia

Website: http://www.naturopathcanberra.com.au

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• Medical and health
• Alternative & holistic health service
• Naturopath
• Nutritionist

25.01.2022 Did you know that your thyroid is affected by your gut, and that poor gut function will adversely affect your thyroid function. One of the first things to go in a poor digestive environment is the balance of a healthy gut flora in the intestines, and 20% of healthy thyroid activity depends on healthy gut bacteria. Poor digestive function depletes the body of nutrients that support thyroid health, particularly zinc, tyrosine, selenium and vitamin A and D. Also, faulty digesti...on is believed to be a leading cause of autoimmune disorders, including Hashimoto’s, since at least 60% of the immune system is located in the digestive tract. An inflamed GI tract and parasitic infections exhaust the adrenal glands, which in turn drags down thyroid function. Constipation from poor GI health makes it difficult for the body to eliminate unneeded hormones, so estrogen accumulates which slows down thyroid function. These are just a few reasons why supporting gut health is paramount to successfully managing an autoimmune thyroid condition, and supporting functional hypothyroidism. To read more, head over to my latest blog. Link in bio #gutthyroidconnection #thyroidfunction #gutfunction #digestivehealth #functionalmedicine #holistichealth #naturopathicmedicine #canberranaturopath #canberra

25.01.2022 Do you have irregular periods or struggle to lose stubborn weight despite doing all the right things like exercising and eating healthily? Maybe you have unwwanted facial or body hair? Perhaps you've heard of Polycystic Ovarian Syndrome (PCOS) or your doctor may have even told you that you have it. But what does insulin resistance have to do with PCOS? Well, in short, insulin resistance leads to a vicious cycle of hormonal imbalances that create the symptoms of PCOS.... In fact insulin resistance is the most common driver for PCOS, with an estimated 70-80 percent of women with PCOS having insulin resistance. Insulin resistance is the hormonal condition where you have normal blood sugar, but too much insulin. Too much insulin is not good for you. It causes inflammation and leads to weight gain, heart disease and eventually diabetes. So how does insulin resistance cause PCOS? Under normal conditions the ovaries make testosterone and then converts it to oestrogen. However, excessive stimulation of the ovaries by high insulin overwhelms its capacity to fully undertake this conversion, with the end result being too much testosterone in the bloodstream. This uncharacteristically high testosterone in the blood leads to the 'male' characteristics such as hirsutism and weight gain. See, unlike other tissues in the body, the insulin receptors in the ovaries are different. The ovaries don't turn down receptor numbers or reduce their activity when insulin levels are too high. Therefore the action of insulin continues unabated in ovarian tissues. The cells grow and multiply, and their metabolic activity is increased. This results in an excess production of both testosterone and oestrogen which then impairs ovulation. Too much insulin also stimulates your pitutary gland to secrete more lutenising hormone, which stimulates even more testosterone and other androgens. High insulin also lowers the androgen-binding protein SHBG, which results in even more testosterone. And so a vicious cycle is up and running. Breaking that cycle is the key to managing PCOS successfully. Natural medicine is your ally here as it ensures you get the right treatment and thus the best outcome.

25.01.2022 Hi all I've not been very active in the social media world but wanted to let you all know I'm still here! The last few months have seen an exponential growth in my clientele, so though I've been extremely busy, I wouldn't be doing anything else! I'll also be expanding my space so stay tuned for details. If you are based in Canberra I do one-to-one consultations at Being in Health (at the Belconnen markets). I focus on: - digestive health - women's hormones and health... - thyroid health - stress, energy and adrenal fatigue There are several ways to book an appointment: book directly via my website (you can find a link in my bio), send me an email: [email protected] or call me directly (business number in bio) Have a wonderful Sunday . . . . #holistichealth #thyroidhealing #herbalmedicine #sibo #guthealth #womenshealth #pcos #weightloss See more

24.01.2022 What is the connection between your liver and your hormones? Well for starters, a healthy liver has the ability to turn fat soluble hormones into water soluble ones so that they can exit the body. If this does not happen you will have a build up of harmful, more potent hormones in your body which could be the cause of many "hormonal" issues like acne, anxiety, bloating, fibriods and PMS. With hormone toxicity, liver function becomes impaired and needs support, particularly ph...ase II detoxifcation support. Think, long term oral contraceptive or hormonal IUD use. One of the liver’s detoxification pathways is called the methylation pathway. Oral contraceptives, in particular, deplete the body of the essential nutrients needed for methylation, thereby hampering detoxification. Women who have been taking oral contraceptives or supplemental oestrogen will need additional support to detoxify oestrogen and restore cellular sensitivity to natural oestrogen. When supporting the detoxification abilities of the liver, it’s absolutely essential the gallbladder is clear, otherwise toxins can get trapped in the gallbladder and back up into the liver, sabotaging the detox and making matters worse. I help my clients when they present with hormonal issues by guiding them through a 30-90 day hormone detox by supporting optimal liver detoxifcation to clear excess and synthetic hormones and also restore pituitary function so that they can start making their own homones. . . . . . #hormonalacne #detox #livercleanse #hormonebalance #hormonebalancing #pms #naturalmedicine #theholisticnaturopath #canberralocals #canberra

17.01.2022 You may have heard the term adrenal fatigue. But what is it and what are the signs? So let’s look at what happens to the adrenals when they start to under function: In a healthy person, cortisol is released in a diurnal rhythm. The highest levels are secreted at 8:00 am (rising cortisol helps us wake up in the morning). Lowest levels are between midnight and 4:00 am. After 8:00 am, it downtrends through the rest of the day with a small dip between 3:00 and 5:00 pm. Eating som...ething, even a little snack, causes a small burst in cortisol levels. Exercise also elevates cortisol levels. In adrenal fatigue, secretion may be irregular. Some people may experience low cortisol at every point in the cycle. Others have a normal level at 8:00 am, but by 10:00 am cortisol levels have fallen below normal. Some have a normal pattern with a severe drop between 3:00 and 5:00pm and others have low levels through the day and then a surge in the evenings. So let’s look at some of the signs and symptoms of adrenal fatigue: - Difficulty getting up in the morning - Continuing fatigue not relieved by sleep - Craving for salt or salty foods - Lethargy (lack of energy) - Increased effort to do everyday tasks - Increased PMS - Symptoms increase if meals are skipped or inadequate - Afternoon lows between 3:00 and 4:00 pm - Decreased sex drive - Decreased ability to handle stress - Increased time to recover from illness, injury, or trauma - Mild depression - Less enjoyment or happiness with life - Thoughts less focused, poor concentration - Memory less accurate In clinic I assess adrenal fatigue by measuring cortisol levels through salivary hormone testing which measures cortisol at 6 different points in the day (as well as measuring morning DHEA levels). Sometimes clients think they have adrenal fatigue due to very low energy but in fact we we find that their cortisol levels are actually elevated which points to being in a chronic state of stress - which preceedes adrenal fatigue so we always treat this through various herbal and nutritional and lifestyle interventions.

17.01.2022 Eating in harmony with the seasons helps to balance and harmonise our qi or energy according to Traditional Chinese Medicine. During the season of spring, we should be eating foods that have upward energies, such as green, sprouting vegetables. But we also need foods that will provide the extra nourishment needed for the increased amounts of activity that accompanies the return of warmer weather. Here is a quick guide on what type of foods you should be increasing: 1. Gre...en Foods: increase the amount of foods green in colour and rich in chlorophyll which helps to support optimal detoxification. This includes things like spirulina, chlorella, parsley, wheat grass, kale, Swiss chard and collard greens. 2. Radishes: Pungent in flavour, radishes are perfect for the spring time. They help move liver Qi and open up the liver meridian. 3. Sour Citrus Fruits: fruits like lemons, limes and grapefruit are all good choices that help to move bile, especially taken in warm water first thing in the morning. They are also beneficial in keeping the liver Qi moving smoothly. 4. Bitter Leafy Greens: Spring is the appropriate time for liver cleansing, which is what the bitter flavour does. So adding things like dandelion greens, rocket, radicchio, watercress, swiss chard and spinach will help tremendously and is easy to incorporate into your daily diet. 5. A Little Sweetness: Think young vegetables such as young carrots and beetroot. They help nourish the blood and keeps you vital during the change in season. Just make sure you're lightly cooking the foods to allow your body to easily digest all of the nutrients! Share below in the comments what you've been eating more with the change in season!

15.01.2022 Yin time - cultivating my yin energy with evening walks in nature. 'Yin' in traditional Chinese medicine refers to the yin/yang polarities or forces which form all matter and energy in the universe including the human body. Yin is expressed as creative, passive, receptive, empty, night, earth, interior, cold, water, dark, rest, and the moon. Yin is hidden deep within the interior of the body.... Humans are created by a harmonious balance of these forces. In our busy and hectic lifestyles it can be easy to upset this balance as we express too much of our yang or 'doing energy'. This can the cause issues such as low stress threshold, propensity towards anxiety, restlessness, fatigue and sleep problems. If you feel that your yin energy is low there are many things you can do to cultivate this energy: Spending time alone in nature with no technology Meditating Slowing down your thoughts and focussing on your breath - this pairs very well with going for a walk in the afternoon or evening time Taking 20-30 minutes each day to just BE Grounding your bare feet on the earth Having adequate rest each day. This should be in proportion to the amount of daily activity Yin herbal tonics such as rehmannia, shatavari and american ginseng You can stay healthy and live for a long time by keeping yin and yang in harmony. Perfect harmony means perfect health. . . . #naturopath #yinyang #harmony #holistichealth #tcm #canberralocals #naturopathy #cleanliving #canberra #theholisticnaturopath See more

13.01.2022 PALEO FRIENDLY FIG & COCONUT DARK CHOCOLATES Perfect timing for Easter, who can resist a little dark chocolate?? These chocolates are made from pure cacao which is high in polyphenols making it a great antioxidant food. No wonder the Mayans revered it, calling it the 'food of the gods'! I've made these with organic Turkish figs and toasted shredded coconut, but you can be creative and add whatever fillings you like! I've used silicon molds to set the chocolates but any contai...ner lined with baking paper will do - just break off small chunks once it's set. Here's my recipe: Ingredients: Chocolate base: - 1/2 cup of cacao butter, raw, melted (I got mine from @thesourcebelconnen) - 1/2 cup of organic coconut oil - 1/3 cup organic maple syrup - 1 tsp pure vanilla extract Filling (amount will depend on mold size): - 3 Turkish figs, dried and cut up into tiny pieces - Approximately 1/3 cup of shredded coconut flakes, lightly toasted Method: 1. Place the chunks of cacao butter into a glass bowl, estimating how much you'll need to get 1/2 a cup of melted cacao butter, and place the bowl over a pot of boiling water. Melt the cacao butter, stirring with a wooden spoon until you have a smooth consistency. 2. Place the melted, measured cacao butter into a medium size mixing bowl. 3.Stir in the coconut oil, maple syrup and vanilla extract. 4. Add the cacao powder, stirring continuously until well combined. 5. Fill molds 1/2 way. Add 2 pieces each of the chopped figs and toasted coconut flakes into each mold. Carefully fill with remaining chocolate mixture. (if you are using a container you can just add the figs and coconut to the chocolate mixture and then pour) 6. Refrigerate to fully harden the chocolates. After a minimum of 3 hours, remove the chocolates from the molds. Enjoy! To make a low carb/keto version just omit the maple syrup and figs. You can add a little stevia to taste. Keep them stored in a sealed container in a cool dry place. . . . . #rawchocolate #cleaneating #paleo #paleorecipes #holistichealth #keto #ketorecipes #lowcarb #lowcarbrecipes #cacao #rawfoods #theholisticnaturopath #canberra #canberranaturopath

09.01.2022 High Fibre Paleo Banana Bread My take on banana bread is a sugar free one, with absolutely no added natural sweetner. The ripened bananas lends all the sweetness it needs. Plus, the addition of green banana flour (resistent starch and a great prebiotic) and psyllium husks makes this b-bread high in fibre and low-GI! Swipe across for the recipe >>>> ... #paleocooking #sugarfree #cleaneating #lowgi

08.01.2022 It's one of my favourite times of the year - Spring and although I love all the seasons spring for me just has such a vibrant, creative energy. It is of course a time of renewal, regeneration, growth and energy. Plants and animals awaken from the slumber of the cold winter months and life becomes more vibrant and fluid. And humans are no different. We should all be taking our cues from nature, just like the Daoist and ancient Chinese did to cultivate and harness our heal...th in alignment with the seasonal changes. To begin with we should be more active during these warmer spring months. Maybe now is the perfect time to tenew that gym memberships, or better still, do regular hikes, runs or bike riding out in nature In order to support this increase in activity, we need proper nourishment. Qi (which can be translated to energy) is the vital substance that keeps our bodies functioning until the day we die. To keep qi abundant we need to be eating the proper foods at the proper times. According to the Traditional Chinese Medicine 5 element theory, spring is the season of the wood element and the liver and the gallbladder are governed by the wood element. These organs regulate the smooth flow of qi, blood and emotions throughout the body. However, they are prone to stagnation due lifestyle choices like over indulgence in food and/or alcohol, OTC medications, and lack of physical movement. The liver, being the Yin organ is also the organ most affected by stagnant emotions and stress. Therefore, Liver stagnation or an overactive Liver can cause some significant emotional build up and manifest as anger, irritability, depression, insomnia and even pain (think persistent headaches or painful period cramps!) The Gall Bladder, as the Yang organ partner to the Liver, is responsible for storing and excreting bile and governs decision making, planning, dreaming, inspiration, and assertiveness. Spring is also an auspicious time to focus on releasing emotions that no longer serve usspecifically those rooted in anger, resentment, frustration, and lethargy. We can harness the power of spring to slough off the old and usher in the new

07.01.2022 5 easy things you can start implementing today to help strengthen and support your immune system - DAY 1: Make your own immune tonic! This immune tonic is more about prevention and giving your body what it needs to function optimally, especially as we come to the cooler months where we want our immune system to be strong and able to fight off viruses and pathogens easily. It really packs a punch with so many immune boosting goodies ... Ingredients (makes approx 200 mL) - 4 lemons - 3 garlic cloves, peeled - 2 cm knob of fresh ginger, peeled - 3 cm knob of fresh turmeric root, peeled - Pinch of cayenne pepper - 2 tablespoons manuka honey *you can also use raw honey - 150 mL organic apple cider vinegar 200 mL glass bottle to store Method Put the lemons, garlic, turmeric and ginger through a juicer, then mix in all the other ingredients. Pour into your glass bottle, seal and label. Store in the fridge and use within 2 weeks. Best taken daily as a 20mL shot. At first it will be a little hard to drink (I'm not going to lie!) but after a few days or so you will begin to crave the acidity of it. Have a glass of water handy as taking a few sips afterwards helps. You can also add a shot to your fresh juice or into a little warm water. ENJOY :) Stay tuned for tomorrow's tip number 2 all about Vitamin D! . . . . . . #naturalmedicine #foodasmedicine #herbalmedicine #immunityboost #immunity #immunesupport #immunetonics #immunetonicwithakick #holistichealth #cleanliving #healthyrecipes #theholisticnaturopath #canberra ##cbr #australiancapitalterritory

07.01.2022 Your Thursday night reminder Your health is not just physical - it also encompasses your mental, emotional, energetic and spiritual health. Emotional or energetic blockages can (and will) manifest into physical symptoms and ailments. #holistichealing #cleanliving #energymedicine #youarewhatyouconsume

06.01.2022 What is the connection? Histamine intolerance may be responsible for some of your PMS symptoms of headaches, anxiety or brain fog. Histamine intolerance is not a sensitivity to histamine, but an indication that you’ve made too much of it. You naturally produce histamine along with the enzyme diamine oxidase (DAO) which is responsible for breaking down histamine that you take in from foods. Histamine is an important chemical involved in a number of bodily processes but when y...ou have too much of it in your system, and/or cannot break it down adequately, it can cause a range of uncomfortable symptoms. Histamine intolerance is often worse just before menstruation because estrogen increases histamine and vice versa. Progesterone decreases histamine, which is one way that progesterone relives PMS. Treatment for histamine intolerance includes: Enhancing progesterone production (ie making sure you ovulate! and reducing stress) Reducing histamine-stimulating foods such as dairy and alcohol, bananas, chocolate and citrus fruits Reducing histamine-containing foods such as red wine, cheese, bone broth, fermented foods and processed and smoked meats Taking B6, which upregulates the DAO enzyme that breaks down histamine. I normally prescribe 50mg twice daily for my clients with histamine intolerance and usually in combination with a B complex. You don't need to suffer with PMS symptoms every month. Understanding how your hormones work and what is at the root of you symptoms and treating this can transform you into the vibrant woman that you are! . . . . #pmssolutions #hormonebalance #histamineintolerance #canberranaturopath #holistichealth #theholisticnaturopath #canberralocals

04.01.2022 Vitamin D is paramount for an optimally functioning immune system! It is known as the sunshine vitamin as it’s synthesised by the action of sunlight on the skin. Although it is classified as a vitamin, vitamin D really functions more like a hormone as there are vitamin D receptors (VDR) on most cells of the immune system including B cells, T cells and antigen presenting cells, as well as all other tissues and cells! The immune system defends the body from foreign, invading... organisms, promoting protective immunity while maintaining tolerance to self. Vitamin D enhances innate immunity (that’s your first line of defence) so it’s really important when there is a virus or infection in the body as it modulates the immune system’s response to these invading pathogens. It basically helps to identify and deal with unknown or new infections (like Covid-19!). Your adaptive immune system will then activate, producing antibodies targeted to the specific virus or antigen in question. A deficiency in vitamin D has been linked to an increased susceptibility to infections, as well as a number of autoimmune conditions So how can we get more vitamin D, you ask? Firstly it’s important to get your levels tested through a blood test to know where you stand before supplementing. An optimal range would be 80-120 nmol/L, especially now as we are approaching winter. I recommend getting 20-30 minutes of daily sun exposure in the mid-morning sun. 11 to 2 pm is the optimal window to make vitamin D. There’s a great app you can download onto your mobile called D-Minder which tracks in real time how much vitamin D you’re potentially making, by factoring in the percentage of skin exposed to sunlight, and your latitude/longitudinal position. There’s also small amounts of vitamin D in fish liver oils (cod, halibut, herring, tuna), butter, egg yolk, milk and sprouted seeds. If you are constantly catching every cold or virus going around perhaps it’s time to look at your nutrient levels . . . #immunity #immunesystem #coronavirussurvival #vitamind #sunshinevitamin #holistichealth #nutrition #naturopathy #cleanliving #naturalmedicine #theholisticnaturopath #canberra ##cbr #australiancapitalterritory

03.01.2022 Being chronically stressed suppresses immune function so being aware of your stress levels goes a long way to addressing reduced resistence to infections or long recovery times. The stress hormones adrenaline and cortisol can suppress the effectiveness of the immune system by lowering the number of circulating lymphocytes. There are two types of lymphocytes: 1. T cells - if the invader gets inside a cell, these T cells lock onto the infected cell, multiply and destroy it.... 2. B cells - produce antibodies which are released into the fluid surrounding the body’s cells to destroy the invading viruses and bacteria. When we’re stressed, the immune system’s ability to fight off antigens/pathogens is reduced. That is why we are more susceptible to infections when we’re stressed, overrun or overworked Stress can also have an indirect effect on the immune system as a person may use unhealthy behavioural coping strategies to reduce their stress, such as drinking, and eating junk/sugary foods Intense or ongoing stress will impede immune system function; not only increasing your susceptibility to catching colds, viruses etc, but also increasing your recovery time when you do get sick. Taking steps to manage your stress levels goes a long way in supporting an optimally functioning immune system. Useful options that can help reduce stress include exercise (be cautious not to overdo it or over-train as this can temporarily suppress immune function), regular meditation, implementation of effective coping strategies, and nurturing supportive social networks. Another way to reduce stress is to engage the diaphragm with ANY type of deep breathing (laughter included) This immediately engages the parasympathetic nervous system. The parasympathetic nervous system signals ALL body systems to SLOW down, thus producing feel good hormones (endorphins) that help lower stress hormones. Once that signal is received, blood pressure drops, heart rate slows, and an overall sense of calm replaces anxiety/stress the perfect antidote to stress . . . . #immunesupport #immunebooster #covid19 #naturalmedicine #holistichealth #anxietyrelief #stressrelief #canberra

01.01.2022 St John's wort has an ancient reputation as an herb with healing and supernatural powers. It begins blooming on the feast day of St. John the Baptist or Midsummer’s day, an auspicious time. Traditionally, St John's wort was picked at Midsummer and put up around the house for protection against malevolent witchcraft, bad vibes and lightning strikes. It was believed to also strengthen the gut level instincts, which kept one away from bad decisions and getting tangled up in ...negative forces. Today it is used for the modern version of these problems - depression. There has been much discussion about its mechanism since it does not work according to the method of standard antidepressants namely as an MAO inhibitor keeping serotonin in play longer in the body. A large percentage of our serotonin is actually made in our gut, and our large intestine uses more serotonin than the brain. This gets us closer to the main mechanism that St John's wort works by to decrease depression. By increasing nerve activity and awareness in the autonomic nervous system, it strengthens the digestive tract, and the enteric brain located in our gut and thus strengthens the gut-brain connection, helping to decreases depression and elevate mood. St John's wort is also a tonic to the nervous system, building it up in those who are weak. St John's wort is beneficial for all people or persons run down by adversity, physical pain and disease. It strengthens the solar plexus, gastrointestinal tract and liver. It is beneficial for stomach acidity, debility, pain and ulcers. There is a history of using it as a detoxifier as it clears certain toxins from the blood (sometimes producing a cleansing rash). St John's wort is also classified as a blood remedy, it displays the burgundy red colour typical of the major blood building tonics of Eastern and Western herbal medicine such as beet and rehmannia root. Have you tried St. John’s wort? Let me know your experience with this herb in the comments below . . . . #gutbrainconnection #anxiety #depressionhelp #naturalantidepressant #serotonin #gutbrainaxis #theholisticnaturopath #naturopathicmedicine #canberra See more