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The Art of Belly Binding: Nurturing Your Postpartum Recovery with a Bengkung Wrap The postpartum period is a time of deep transformation — physically, emotionally, and spiritually. After pregnancy and birth, your body begins the beautiful process of healing and rebalancing. One traditional practice that has supported this transition for centuries is belly binding , particularly through the use of a Bengkung wrap . It's one of the tools I keep in my doula bag for mums who are 1-3 months postpartum.  What is a Bengkung Wrap? Originating from Malaysia, the Bengkung belly bind  is a long piece of soft, breathable fabric — usually cotton — that is wrapped snugly around the abdomen from the hips up to the ribcage. Unlike modern elastic or Velcro binders, the Bengkung wrap offers a customisable firmness, gentle, and supportive way to nurture the body after childbirth. Each layer of the wrap is carefully tied, creating a firm yet comfortable embrace around your core. This ancient practice goes far beyond aesthetics — it’s a mindful ritual of care, helping new mothers feel grounded and supported in their recovery. The Benefits of Belly Binding Belly binding isn’t just about physical recovery; it’s also about honouring the postpartum journey. Some of the key benefits include: 🌿 Support for core and pelvic recovery After birth, your abdominal muscles, ligaments, and organs need time and support to realign. The gentle compression of the Bengkung wrap helps your core regain stability, reduces abdominal muscle separation (diastasis recti), and offers support to your lower back and pelvis. 💧 Encourages circulation and healing The even pressure of the wrap can help promote better circulation, which may assist in reducing swelling and aiding tissue repair. 🕊️ Improves posture and comfort In those early days of feeding and caring for your baby, it’s easy to slouch or strain your back especially if you're breastfeeding. A Bengkung wrap provides subtle posture support, making daily activities more comfortable. 💗 A grounding self-care ritual Wrapping yourself each day can become a meditative practice — a moment to connect with your body and honour its strength. Many women describe it as feeling “held” and comforted, both physically and emotionally. How to Use a Bengkung Wrap Traditionally, belly binding begins a few days after a vaginal birth (once bleeding has reduced) or around two weeks after a cesarean (with your practitioner’s approval). The wrap is applied by gently binding from the hips upward, layer by layer, ensuring it’s snug but never restrictive. It can be worn for several hours a day, or even just 30 minutes, depending on your comfort and needs. If you’re new to the practice, working with a postpartum doula familiar with Bengkung wrapping can help ensure you’re supported safely and effectively. A Loving Return to Your Center The postpartum body deserves the same care, reverence, and attention given during pregnancy. Belly binding with a Bengkung wrap is not just a physical aid — it’s a way to honour your body’s incredible journey, to reconnect with your core, and to nurture your recovery in a gentle, natural way. When practiced mindfully, it becomes more than a tradition — it’s a reminder that healing takes time, and that motherhood, in all its forms, deserves to be held with tenderness. To read more about postpartum doula care click here .

Bringing a new baby into the world is beautiful, but let’s be honest — it can also feel like a tidal wave. The fourth trimester, that sacred and intense period after birth, often gets overlooked in our culture of “bouncing back.” But what if you feel anything  but  okay? What if you’re wondering whether how you feel is normal — or a sign you might need more support? Let’s talk about three signs you might benefit from postpartum support — and what that support can look like from a naturopathic and doula  lens. 1. You're Running on Empty - and Can’t Recharge Yes, postpartum tiredness is expected. But if you’re feeling completely depleted,  foggy, flat, or like you can’t get through the day even with sleep, it may be more than just broken nights. Your body has just gone through an enormous transformation: blood loss, hormonal shifts, breastfeeding, and sleep deprivation. If you weren’t well-supported nutritionally or emotionally, you might be dealing with postnatal depletion , low iron or B12, or a sluggish thyroid, all of which are common and treatable. How support can help: Postpartum naturopathic care to assess nutrient status and energy levels. Gentle herbal support with adaptogens (like ashwagandha) or nervines (like oat straw). Home visits where a doula prepares nourishing, warming meals and helps you rest. A listening ear, sometimes emotional exhaustion needs care just as much as physical fatigue. 2. You Feel Isolated, Lonely or Unseen One of the most common things I hear from new mums is, “I didn’t expect to feel this lonely.” The truth is, even with a baby in your arms, postpartum can feel incredibly disconnected . Friends may not understand. Your partner might be back at work. And the emotional rollercoaster of hormones and sleep loss can be hard to explain. Emotional isolation isn’t just hard, it impacts your body too.  Stress can disrupt your nervous system, reduce immunity, and worsen symptoms like anxiety or low mood. How support can help: Postpartum doula visits create regular emotional check-ins and grounded, non-judgmental support. Herbal support for mood and stress (think lemon balm, passionflower, magnesium, B vitamins). (please check with me or your healthcare team before taking new supplements) Flower essences or homeopathics for emotional balance. (resuce remedy!) Connection: joining a mums' group, attending a postpartum circle, or just one consistent, supportive visitor each week. Remember — you’re not meant to do this alone. 3. You’re Overwhelmed and Doubting Yourself Constantly Does this sound familiar? “Is this normal?” “Should I call the doctor?” “Am I doing this wrong?” When you’re navigating life with a newborn, every cry, rash, or unsettled night can send you into decision fatigue. You want to do everything right , but you’re overwhelmed by the noise, the books, the blogs, the unsolicited advice. This mental load is real. And it’s heavy. How support can help: A doula offers evidence-based guidance and emotional reassurance without pressure or judgment. Naturopathic care supports your nervous system and cognitive function, especially if you’re experiencing brain fog, anxiety, or constant second-guessing. Herbal supports like chamomile, lemon balm, or lavender can calm the nervous system gently. A clear routine and trusted resource (instead of 1,000 conflicting online opinions) can ease that constant mental churn. Sometimes you don’t need more information, you need support to trust yourself again . So What Does Postpartum Support Actually Look Like? Every mum’s needs are different, but here are a few examples of what holistic postpartum support might involve: 💛 In-home doula visits : Emotional support, baby care help, meal prep, debriefing your birth. I have both casual and package sessions available right now. 🌿 Naturopathic consultations : Support for fatigue, hormones, breastfeeding, and recovery. Book one here 🍲 Nourishing food prep : Bone broths, herbal teas, warming meals tailored for healing. 💆🏽♀️ Bodywork : Postnatal massage, womb steaming, or acupuncture. 🧘🏽♀️ Nervous system rituals : Breathwork, gentle yoga, guided rest, or even just quiet. Sometimes, the biggest shift is having someone care for you  — so you can better care for your baby. If you’re feeling tired, overwhelmed, isolated, or unsure — that doesn’t mean you’re doing something wrong. It means you’re human, and this is hard. Support isn’t a luxury — it’s a necessity  for long-term health and wellbeing. If you feel like you could use some extra care, whether naturopathic or doula-based, I’d love to support you. You can learn more or book a session here , or connect with me on Instagram at @ postpartum_naturopath   You deserve to be held, too.

We all know how uncomfortable digestive issues can be. Whether it's bloating, irregular bowel movements, food sensitivities, or constant fatigue, gut imbalances can have a significant impact on your overall wellbeing. At Rosemary Naturopathy, we believe in addressing the root causes of these issues, and that's where our Gut Self-Help Program comes in. If you’re looking for lasting solutions to digestive discomfort, skin flare-ups, fatigue, or low immunity, our GSHP is designed to guide you towards a healthier gut and a more vibrant you. Here’s how our program can make a difference. Why Gut Health Matters Your gut is often referred to as your "second brain" for a reason—it plays a central role in everything from digestion and nutrient absorption to your immune system and even mental health. When the gut is out of balance, it can trigger a cascade of issues, from skin conditions like acne and eczema to fatigue, anxiety, and more. The good news is that when your gut (and microbiome) is nourished and balanced, it can improve not only your digestive health but also your skin, energy levels, mood, and overall vitality. This is exactly why we developed the Gut Self-Help Program —to help you take control of your gut health and begin the healing process from the inside out. What’s Included in the Gut Self-Help Program? Our GSHP  isn’t just a quick-fix approach—it’s a sustainable, long-term plan that empowers you with the tools and knowledge to support your gut health. Here’s what you can expect: Personalized Nutrition Plan - We know that every individual is unique, which is why when you book 1:1 support our program includes a nutrition plan tailored to your specific needs. Whether you’re dealing with food sensitivities, digestive disorders, or just want to improve your gut function, we provide guidance on which foods to include—and avoid—to support optimal gut health. There's load of support for gut focused foods if you choose to run the program solo too. Herbal and Supplement Support - Nature provides some of the best tools for healing, and we incorporate carefully selected herbs, nutraceuticals and supplements to help restore balance to your digestive system. These natural remedies can aid in reducing inflammation, supporting digestion, and improving your gut’s ability to absorb essential nutrients. Practical Tools and Lifestyle Guidance - Alongside nutrition and herbal support, we provide practical strategies to help you incorporate gut-friendly habits into your everyday life. From mindful eating practices to stress management techniques, you’ll learn how to create an environment that supports gut health—not just for a few weeks, but for the long term. Ongoing Support and Guidance - Healing takes time, and we’re here for you every step of the way. Our naturopath provides regular check-ins to monitor your progress, adjust your plan if needed, and answer any questions that come up. We’re committed to helping you achieve lasting results. Who Can Benefit from the Gut Self-Help Program? This program is perfect for anyone experiencing gut-related issues such as: Digestive discomfort : Bloating, gas, indigestion, constipation, or diarrhea Skin conditions : Acne, eczema, rosacea, or other skin flare-ups linked to gut imbalances Low energy and fatigue : When your gut isn’t functioning optimally, it can leave you feeling drained Immune system issues : Chronic colds, allergies, or frequent infections can often be linked to gut health Mood imbalances : The gut-brain connection means that digestive imbalances can affect your mental and emotional wellbeing Whether you're dealing with one of these issues or just want to enhance your overall health, the GSHP  is designed to help you take back control of your gut health and improve your quality of life. Start Your Journey to a Healthier Gut Today Healing your gut is a transformative process that can improve not only your digestion but your overall health and vitality. If you’re ready to take the next step and start feeling better, the Gut Self-Help Program is here to support you every step of the way. At Rosemary Naturopathy, we are committed to providing you with the tools, support, and knowledge to heal from within. Our team of naturopaths is here to guide you through every phase of the program and ensure that you see the results you deserve. Don’t wait to feel better. Begin your journey to a healthier gut and a healthier you today with the Gut Self-Help Program. Book your free consultation  or learn more about the program  today and start taking steps toward optimal gut health - Mickayla

Bringing a baby into the world is one of life’s most profound experiences, but it also comes with its share of challenges—physically, emotionally, and mentally. While much focus is placed on preparing for pregnancy and childbirth, postpartum planning is often overlooked. However, setting up a solid plan for the weeks and months after birth can make a world of difference in how new mothers navigate the transition into motherhood, and it can significantly impact their health and well-being. At Rosemary Naturopathy, we believe that postpartum care is just as important (if not more) as prenatal care. Naturopathy can offer a holistic, supportive approach to help women recover after childbirth and restore balance in their bodies. The aspects are numerous as postpartum extends through physical changes, brain structural changes, hormonal flows and a complete change in routine. Here are some key areas to consider when planning for a smoother postpartum journey: Physical Recovery: After childbirth, the body requires time to heal. Whether you’ve had a vaginal birth or a caesarean section, physical recovery is crucial to feeling your best. Postpartum planning should include strategies for rest and rejuvenation. Nutrition plays a key role in recovery. A nutrient-dense diet, rich in protein, healthy fats, and vegetables, can help support healing tissues, boost energy levels, and reduce inflammation. Nutrients like iron, calcium, and magnesium are vital to replenish after blood loss and muscle strain during delivery. Herbal Remedies: Certain herbs can aid in the healing process. For instance, herbs like nettle leaves and raspberry leaf are known to support uterine health and are very nutritive postpartum, while alfalfa and comfrey can promote tissue repair externally such as in a stiz bath. It's essential to consult with a naturopath to identify which herbs would be most beneficial based on your specific needs as every birth and woman is unique. Rest & Movement: Adequate rest is critical, but gentle movement, such as walking or pelvic floor exercises (get started on diaphragmatic breathing asap), can also help restore muscle tone and improve circulation for both vaginal and c-section births. Ensure you're giving your body the time it needs to heal before resuming strenuous activities. I do recommend belly binding or a wrap if you've had a c-section or vaginal birth for some core support in the first week or two, but only if that feels comfortable for you. ' Regarding rest, it is my duty of care to mention if you need more sleep and choose to cosleep that you follow the Safe Sleep 7 and join this Facebook group . Sleep postpartum can be tricky as it is usually very fragmented but that doesn't mean you can't get enough sleep. Emotional Well-being: The postpartum period can be emotionally overwhelming, especially with the hormonal changes that occur after birth. Many women experience feelings of sadness, anxiety, or mood swings during the first few weeks. Postpartum depression (PPD) affects many new mothers and can be exacerbated by factors such as lack of sleep, stress, and feeling isolated. Planning for emotional support is an essential part of postpartum care. Herbal Support: Adaptogens like Withania and Rhodiola can help manage stress and improve mood. St. John’s Wort is another herb often recommended for supporting emotional well-being. Again, it’s crucial to work with a qualified practitioner to ensure these remedies are safe and appropriate for your specific situation. Self-Care Practices: Setting aside time for self-care, whether it’s a warm bath, mindfulness meditation, or a short walk outside, can provide a much-needed break and emotional recharge. You don't need to be away from baby if you don't want to, but a walk while they sleep can really do wonders. Social Support: Building a support network is vital. Lean on family and friends, or consider hiring a postpartum doula who can offer practical help and emotional encouragement during this challenging time. Our best practice is to asign people to visit each week or so and a task to do when they are there, i.e. mum visits and she does the washing that day. MIL visits and she mops the floor. This provides everyone with some structure and clear guidance on how they can actually help you, while you focus on your newborn. Breastfeeding and Milk Supply: For many new mothers, breastfeeding is one of the most rewarding but also challenging aspects of the postpartum period. Planning for breastfeeding support can make the experience much more positive. Lactation Support: This is a learning curve for both mother and baby, and can make or break a breastfeeding during in the first 6 weeks. Consult with a lactation consultant to ensure proper latch and positioning to avoid common issues like nipple pain or engorgement. We recommend the following to learn more: https://www.instagram.com/katiejameslactation/ (video references) https://www.instagram.com/thefeedingcouchpodcast/ (real stories of BF journeys) https://www.instagram.com/themidwivescauldronpodcast/ (podcast) https://www.instagram.com/melaniethemidwife/ (birth and PP podcast) https://www.instagram.com/the_early_parenting_collective/ (Local IBCLC) Research the Thompson method and other such feeding options that work for you. https://www.facebook.com/groups/226228484073252 (BF Support Australia) Herbal Galactagogues: Certain herbs such as fenugreek, blessed thistle, and milk thistle are traditionally used to support milk production. These can be especially helpful if you’re concerned about low milk supply. Fenugreek is not for everyone as it can decrease milk supply in some, so focus on food and water first. Hydration & Nutrition: Staying hydrated and consuming enough calories is essential for maintaining a healthy milk supply. A diet rich in whole foods, particularly oats, seeds, nuts, and leafy greens, can also support lactation. Eat enough food, using electrolytes in the first few months ( Mini + Me or Sodii are sugar free brands) Return to Routine and Physical Activity: As you heal physically and emotionally, it’s important to gradually return to your regular routine. However, this transition should be done thoughtfully, without rushing or overburdening yourself. Set Realistic Expectations: Adjust your plans and goals based on how you’re feeling. Don’t feel pressured to “bounce back” quickly. Recovery and adapting to life with a newborn takes time, and every mother’s journey is unique. I can emphasise enough how different each day is, don't make expectations on how many chores you'll get done or time line everything until you get the hang of your new life. What we say in Embraced Mothers is "pick one chore, one enjoyable activity, and one care activity (e.g. yoga or a walk or sunshine)" Exercise: Light exercises like pelvic floor exercises, yoga, and stretching can help rebuild strength and flexibility. Once you get the check and feel ready, building up your previous or new routine slowly is key. Your body now has to readjust to live without baby inside and all the muscles and centre of gravitiy changes can feel a bit strange for the first little while. Consult with your healthcare provider or a postnatal fitness professional before starting any new fitness routine. Here's a local exercise phyiotherapist we recommend. Final Thoughts: Postpartum planning is not just about anticipating the challenges of childbirth; it’s about setting yourself up for a smoother, healthier transition into motherhood. From physical recovery and emotional well-being to breastfeeding and self-care, each aspect plays an important role in how you experience the postpartum period. At Rosemary Naturopathy, we are here to support you on your postpartum journey with natural, holistic remedies and guidance. If you're looking for personalized support during this special time, get in touch with us today to start planning your postpartum care. We also have our group program Embraced Mothers starting again in January for women in the 3rd and 4th trimesters. Remember, healing takes time, and it’s okay to ask for help. You don’t have to do it alone! (even if you think you don't need help, ask for it). See here for more on postpartum healing from a Naturopath

Breastfeeding Close to Menopause: Embracing the Journey As women, our bodies go through a remarkable series of changes throughout our lives, with menopause being one of the most significant transitions. For those who choose to breastfeed close to this stage, understanding the interplay between breastfeeding and menopause can empower your experience. In this blog, we’ll explore the benefits, challenges, and holistic approaches to consider during this unique time. The Intersection of Breastfeeding and Menopause Breastfeeding is a beautiful bonding experience that offers numerous health benefits for both mother and baby. However, when it occurs during the perimenopausal phase (from ~35-45), which can begin years before menopause itself (up to 10 years), there are specific factors to consider. Usually, women who breastfed for two years or longer have higher blood levels of anti-Müllerian hormone (AMH) and later onset of menopause, compared to women who breastfed for one month or less. However, breastfeeding later in your 'reproductive life' can actually improve your menopause transition, with longer time lactating decreasing the risk and duration of hot flushes (PMID : 35993429 ). The hormone levels, like oestrogen during pregnancy, also offer compelling benefits for ageing well also (less risk of osteoporosis), though through breastfeeding oestrogen is quite low during lactation as the hormone prolactin is high. So if you haven't started seeing perimenopause symptoms pre-pregnancy, you are in luck! Hormonal Changes As you approach menopause, your hormone levels—particularly estrogen and progesterone—fluctuate significantly. These hormonal changes can affect your milk supply (high oestrogen and progesterone inhibit lactation), breastfeeding patterns, and even your overall comfort during nursing. While some women find they can continue to breastfeed without issue, others may notice changes such as reduced milk production or increased sensitivity. This is often ofputting for breastfeeding but the benefits for you and your baby are immesurably positive still. *If you're at the point of considering HRT prior to pregnancy, know that this may negatively impact your milk production in a dose dependant manner - but breasfeeding before beginning weaning (when it's still intense), you shouldn't notice perimenopause symptoms until you begin your cycle again as this will be when oestrogen is up and down again. There's not a lot of research on this sub-group of women, so here's what I do know. The hormones that control breastfeeding are brain-based (prolactin from the pituitary in the brain), whereas fertility and menstruation rely on functioning ovaries to produce oestrogen (E2). Please note the lower oestrogen post birth and during breastfeeding can actually mimic perimenopause symptoms for some , as the significant drop from pregnancy is most women causes some of the same symptoms. So it makes a bit of sense that you could actually be going through the start of perimenopause and still be breastfeeding well, it's still unsure until you have enough data (periods) or wean to know for sure. Most women in this situation won't notice until late weaning (12 months +) before the symptoms similar to post partum come creeping back. You 'd most likely notice: Signs of perimenopause: hot flushes brain fog, poor memory recall (often the first sign) trouble sleeping headaches drier skin and vaginal dryness low mood or anxiety reduced sex drive (libido) joint pains irregular or changing cycles These symptoms are all a result of your body reacting to lower oestrogen levels. This is arguably mostly neuromotor symptoms (i.e. the brain feels the drop the most). We recommend tracking your cycle when it returns to be sure of the pattern unfolding. The first year post partum, cycles can be a little irregular and heavier or lighter than your usual, so this can be valuable data. The Benefits of Breastfeeding at This (and any) Stage 1. Nutritional Benefits for Your Baby : Breast milk provides essential nutrients and antibodies, making it a wonderful source of nourishment for your little one, regardless of your age. You will want to ensure you're eating well and plently of omega 3's and calcium if your close to perimenopause too. 2. Emotional Bonding : The act of breastfeeding promotes a deep emotional connection between mother and child, offering comfort and security for both. At a time when perimenopause can cause increased anxiety, rage and insomnia - breastfeeding oxytocin boosts can be increadibly soothing for your mood. 3. Potential Delay of Peri/Menopause Symptoms : Some studies suggest that breastfeeding can delay the onset of menopause symptoms. The natural suppression of ovulation during breastfeeding may contribute to a more gradual hormonal transition. Challenges You May Face 1. Milk Supply Fluctuations : As hormone levels shift, you might experience changes in milk production. Staying hydrated and well-nourished is crucial during this time. Usually this is more noticable once your cycle has returned. 2. Physical Discomfort: Hormonal changes can lead to breast tenderness or discomfort (ie. increased sensitivity and dryness). Seeking out supportive nursing bras and consulting with a lactation specialist can help ease these challenges. I recommend using a nipple balm and a stress ball or fidget toy to take your mind off it if you're struggling. 3. Fatigue : Managing the demands of breastfeeding alongside the symptoms of perimenopause, such as sleep disturbances or mood swings, can be exhausting. Prioritizing self-care is essential. Holistic Approaches to Support Your Journey 1. Nutrition : Focus on a nutrient-dense diet rich in whole foods. Incorporate healthy fats, lean proteins, and plenty of fruits and vegetables. Foods high in phytoestrogens, like flaxseeds and soy, may also support hormonal balance when you notice perimenopause symptoms increasing. Of course, also make sure you're hydrated and consider electrolyte supplements to support brain function too. 2. Herbal Support : Consult with a qualified naturopath (*ahem*) about safe herbs that may help ease menopausal symptoms, such as red clover or black cohosh. Always ensure any herbal supplements are safe for breastfeeding (i.e. not sage). A lot of hormonally interacting herbs are not safe during breastfeeding. Herbs such as Withania or Shatavari can be used safely for their adaptogen actions. 3. Mindfulness and Stress Reduction: Techniques such as yoga, meditation, and deep breathing can help manage stress and enhance your overall well-being. These practices can also positively influence your breastfeeding experience. Search up breathing techniques like 4-7-8. 4. Support Networks: Connecting with other mothers who are navigating similar experiences can provide invaluable support. As the median age of mothers slowly increases (especially due to IVF), I think you'll find a lot of mothers in the same boat. Breastfeeding close to menopause is a unique experience that can come with both rewards and challenges. By embracing a holistic approach—focusing on nutrition, self-care, and community support—you can navigate this transformative phase with confidence. Remember, every mother’s journey is different, and it’s essential to listen to your body and seek guidance when needed. Celebrate the beauty of motherhood and the remarkable strength of your body as you nurture your child during this special time in your life. By choosing to breastfeed you are providing the ideal nutrition to your baby, and postponing further perimenopause at least for a little while. Mickayla xx

I'll keep this short and sweet. Topical treatments for things such as acne, eczema, psoriasis, and the like are NOT ENOUGH and will likely do basically nothing to actually improve your skin. What appears as a surface skin condition is anything but. These conditions often feature complex immune responses and triggers from the nervous system, the gut, the immune system, even diet. We know that individuals with acne and eczema have overgrowths of certain bacteria in their gut that drastically impacts there skin inflammation levels and drives inflammatory processes, progressing the condition. We know that psoriasis is an autoimmune condition and is heavily affected by stress (as are most skin conditions). We know that the role of the gut and stress manangement is a HUGE portion of immune regulation. So why do we think chucking some cream on top is going to change all of those underlying factors? It's quite literally the tip of the iceberg. When we treat holistically, we look at every part of your body to assess where the triggers are coming from and how we can bring your body back to homeostasis. For skin conditions this looks like: assessing your blood sugar control and diet, assessing your stress levels and appropriate nutrient stores, assessing your immune history and family's immune history, assessing your skin barrier function and your gut microbiome. All of these factors are essential to understanding your skin and why it's reacting that way. Only then can we plan appropriately to allow your immune system to calm down and heal the skin. What I will say about topical treatments - they do a great job of protecting the skin from external factors (wind, sun, dryness etc). That's it... the rest comes from the inside. We can use topical treatment to aid in reducing the itchiness and the dryness to a degree, but this won't heal the wounds. I'll leave you with this info sheet on the gut-skin axis as it relates to acne as an example.

Besides a lack of sleep, there can be many things causing low energy, fatigue and consistent 'tiredness'. When we're fatigued, we want to move slow, we're not motivated, focused or as effective as we need to be. You may even not be energised by coffee or other caffeine sources! Let's look at where energy comes from before we talk about what the contributing factors are to fatigue. The image below depicts a (basic) cellular energy chain - the metabolic cycles that give us ATP, or 'energy'. We intake our food and break it down into the tiny molecules that our cells use to do this. Fats, proteins and carbohydrates (macronutrients) can all be processed into ATP in one way or another. You don't have to understand this whole chain - it looks a bit hectic if you haven't studied biochemistry before, but take a look at the colourful rectangular boxes. These are the (micro)nutrients our cells use to process macronutrients into energy. I'm sure you've seen most of them before on the back of energy supplements or even daily mulivitamins. *Caffeine is not a necessary agent, nor a micronutrient but it does speed up some pathways shown below* Ok, but what does fatigue look like? sleepiness (duh) headaches, dizziness, blurry vision sore, achey or resistant muscles impaired cognitive function (concentration, decision making, judgement) moodiness, low motivation slow hand-eye coordination low appeitite or endless appetite reduced immune function impaired short term memory This leads us into one of the most common reasons for fatigue - a lack of the appropriate micronutrients to faciliate ATP production. Simple, right? Eat more food, take a multi? Mmmm, not really. It could simply be you're not eating enough nutrient dense foods, sure, but it could also be issues with their breakdown, their absorption or even an issue with our cells being able to use the micronutrients. What we'd call cellular dysfunction. You may be eating all the right foods and instead using too many micronutrients up in other metabolic pathways that leaves too little for these ones. This could be due to stress, which uses extra magnesium, B vitamins and antioxidants in an effort to compensate for the excess cortisol and adrenaline. You could have a chronic illness (including mental health) or immune condition which may 'steal' some of those nutrients too. It takes a lot of antioxidants and immune cells to fight inflammation in these conditions too! Chronic stress can also drive infections/ pathogenic growth and worsen chronic conditions. Other reasons for issues with ATP production include: thyroid dysfunction (influences use of fats and carbohydrates, stimulates ATP production normally), or glucose dysregulation or insulin resistance (known to increase inflammatory mediators when high and create oxidative stress, we need insulin to help glucose enter the cell in the first place). I'll leave those for another blog... Provided you are eating well, getting enough sleep (!!) and moving your body properly - any one of those underlined reasons above could be holding your energy levels back. When we create a treatment plan, we ask you *a million and one* questions so we can thoroughly detect WHERE you're energy issue is and this helps give us direction as to how to improve it. What are some easy things you can try at home? get. enough. sleep. drink your water so your cells can flow effectively rule out thyroid or iron deficiency eat balanced colourful meals swap your pre-bed scrolling for a book early morning sunshine move your body regularly (I know, hard habit to get into once you're already fatigued) combat your stress levels Beyond that, book a consult so we can sort it out!

What's the different between SIBO and LIBO - and what's dysbiosis? Dysbiosis is just an imbalance in the microbiome wherever it is, but let's breakdown SIBO and LIBO. SIBO Small intestinal bacterial overgrowth is defined as the presence of excessive bacteria in the small intestine. The microbiome in the small intestine and large intestine are very separate as they have quite different functions. Symptoms of SIBO Bloating within 90 minutes of eating, can be severe Abdominal discomfort and distension Constipation AND/ OR Diarrhoea Steatorrhea (yellowing/light stools) Flatulence FODMAP intolerance ( read more here ) - onions, garlic, carbohydrates.... Brain fog Nausea Risks for SIBO include reduced digestive enzymes, impaired intestinal motility (constipation/ diarrhoea/ slow stomach emptying), compositional changes in gut bacteria (i.e. LIBO) and compromised integrity of intestinal mucosa - the gut wall. SIBO presentations often overlap with the several functional gastrointestinal disorders such as IBS, functional diarrhoea, functional dyspepsia and bloating. A common thread between these conditions involves disturbed intestinal barrier function, which impacts enteric nerve sensitivity (i.e. more food sensitivity). The main red flags for SIBO I see are bloating quickly or very closely to meals, rather than a few hours after, specific foods they can identify as triggers, and chronic irregular bowel movements (BM). Clients will usually find SIBO more severe than LIBO and way more chronic in terms of symptoms, additionally it is much harder to resolve on your own. However - you can also have two predominant types of SIBO; methane dominant or hydrogen dominant. Both gases can be present at the same time, but depending which is higher, this can change the treatment style a little and tell us more about the types of bacteria that have progressed up the digestive tract. Methane dominant generally means an overgrowth of Methanobrevibacter smithii (the Meth- name beginning was definitely on purpose) and it usually constipation predominant too. Hydrogen dominant generally involves a number of other families: Clostridium, Enterobacter, Klebsiella, Citrobacter, and Bacillus to name a few, and can be more diarrhoea predominant. There is usually no one bad guy - it's a team effort. LIBO Lower intestinal bacterial overgrowth (LIBO) is a swing from a balanced, mutualistic relationship, to one of dysbiosis, i.e. imbalance. Symptoms of LIBO Bloating hours after meals Cramping Irregular bowel motions Flatulence Food intolerances Systemic signs of inflammation (skin, joint pain, mental health, hormones, brain fog etc) Risk factors are quite similar, and usually this precedes SIBO in most cases. Constipation and diarrhoea will 100% contribute as this affects the pH, the removal of toxins and waste; though diet and digestion will factor largely into this, as it creates the microbiome in the first place. High stress environments will add to the picture via beginning the process of ‘leaky gut’ and I often find this or similar stressors have kick started things by disrupting the normal digestive process. Viral and bacterial infections, antibiotics and other medications , toxins, stress, inflammation, food intolerances, and imbalances in gut bacteria all have been suggested as additional causes that upset digestion or contribute to 'leaky gut'. The reason why the 'leaky gut' or intestinal permeability is a concern, is because this can allow pathogens, bad bacteria, undigested foods and potentially waste products to enter the body rather than being dealt with by the immune system or excreted normally. Once this process begins, it can overwhelm the immune system - setting off alarm bells - and generally making a mess of your gut lining. Collateral damage occurs both from the immune system reaction, but also the LPS or toxins produced by 'bad' bacteria and this further damages the protective gut lining (including mucin layer and cell wall). Eventually you get 1. overgrowth of nasty bacteria, and 2. undergrowths of your good/beneficial bacteria. Both of which cause symptoms and contribute to building food sensitivities. The Approach? Depending on your symptoms you can generally pick SIBO out more than half the time. Both do require a g ood 6+ months of work to resolve effectively, and yet SIBO is still the most relapsed of the two. Treatment from a naturopathic perspective can be quite similar or quite different depending on your pracitioner, however the aggressiveness of the diet will differ dramatically. One thing when finding the right pracitioner - you do need to be clear on what you're treating with them and you should always know what your supplements are for. Got a question or concern - email me!

Adenomyosis and Endometriosis are like sister diseases, there are heaps of similarities - even up to the pathogenesis and development of the disease. However, they are actually different conditions and a few unlucky individuals have been diagnosed with both! The main difference in the Adenomyosis grows within the muscle tissue of the uterus, and can create a "bulky uterus" as the fibrotic tissues builds on itself. Endometriosis can extend from the surface of the uterus to literally any tissue within the body. Endometriosis tissue has been identified on lungs, ovaries, heart, intestinal tissue and more. What are the similarities? Dysmenorrhea (painful cramps) Metrorrhagia (long bleeds, 7+ days) Heavy bleeding Pain with urination or bowel movements Infertility (structural and via oxidative stress damage) Mental health concerns: depression, anxiety, fatigue Both are oestrogen driven *Some individuals are asymptomatic What are the differences? Endo: lesional growth external to the uterus Endo: pain in other locations in a cyclical manner Endo: pain on ovulation Endo: IBS and gut symptoms are highly common Endo: pain with sex Endo: usually diagnosed via laproscopy and ultrasound doesn't pick it up Adeno: mainly pain with periods Adeno: excessive bloating or swelling of the uterus Adeno: easily seen on ultrasound What do we know about the triggering factors: Endocrine disrupting chemical exposure (even in utero) Genetics and environmental factors Dysbiosis creating excessive LPS production = inflammation Immune dysregulation (excessive cytokines and histamine) Possible history of trauma (both emotional and physical - including uterine implants or intra-uterine surgery) Changes to pain sensitivity Poor diet (excess red meat, high GI, alcohol, stress) Pain processes worsens the growth of both conditions Luckily there's enough similarities that the treatment process (from a naturopathic perspective) can be almost the same. Most of the what I work through with clients is correcting or managing the triggering factors, which can often take months, and the other part on pain management. But, what can you do at home? Increase your consumption of fruit & vegetables High fiber intake Mediterranean diet PUFA intake (healthy fats - omega 3's) Vitamin A & C intake (think dark green, orange, yellow and red produce) Regular exercise Stress management Check my Endometriosis Nutrition Guide for more here . There is much more we can do at a practitioner level, but it's case dependant so come say hi! You can book your initials to begin your Endo or Adeno journey with me here . * Note I am on maternity leave from the 24th of July 2023 - DM me for further support.

Crohn's Disease (CD) is one of the inflammatory bowel diseases (IBD) affecting around 75,000 in Australia. It's pretty crappy to deal with and can really, really, take a toll your quality of life if it gets bad. Normally, it affects the mucosa of the ileum and colon, causing skip lesions which just means it's patchy. However, it can develop along any section of the gastrointestinal tract - hence how it can get out of hand quickly. Some CD sufferers end up with stoma pouches as the damage to their intestines was so severe. So when I tell you that lifestyle and diet management can be a crucial component of managing CD, I do mean crucial. Often people with Crohn's will undergo regular colonoscopies to assess the damage. They will often be prescribed steroids, immunosuppressants and anti-inflammatory drugs by their GP/Specialist to manage the disease progression, as well as potential surgery. Symptoms Oddly, people with CD go through bouts of active CD and remission, where symptoms can be quite 'light'. When the disease is most active, symptoms can include: Diarrhoea and constipation Blood and mucous in the stool Fatigue Abdominal pain and cramping Reduced appetite Unintentional weight loss Fever Perianal fistulas and abscess However, due to the inflammatory nature of CD, there may also be inflammation or pain around the joints, other nearby digestive organs (liver, bile ducts, kidneys), vitamin deficiencies, malnutrition, low mood or depression, and certainly dysbiosis of the gut. This dysbiosis in the gut can be a key to managing the inflammation levels and therefore the damage levels, as some microbes are protective and others are more pro-inflammatory. Risk Factors for Crohn's Onset Some risk factors for Crohn's can include: Genetics Dysregulated immune system Poor microbiome diversity/ infection Smoking Intestinal permeability Caucasian decsent Age (older population are more at risk) Medications (ibuprofen, non-steroidal anti-inflammatories etc) Poor diet (high 'Western diet' with refined sugars, refined grains and low fibre) What can you do? Diet - In general a Mediterranean style diet can be super helpful in keeping active periods low, but this is dependant on what food you can tolerate. We're mostly looking at anti-inflammatory foods as this is an inflammatory condition: Turmeric, fatty fish, berries, oats, avocado, flaxmeal, eggs, pumpkin are anti-inflammatory foods. Optimal digestion should also be assessed. There is a difference in diet when in active vs remission periods and this should be discussed with your nutritionist or naturopath for an individual plan. Herbs to consider - under naturopathic care - we might suggest the use of some evidence based herbs such as Slippery elm, Ginger, Globe Artichoke, Marshmallow, Licorice, Golden seal, Graviola, Turmeric, Boswellia, or even Chamomile. It all depends on where you're at and what your main symptoms are. It is not appropriate to self treat with these herbs, except maybe Slippery Elm, so please book a consult should you wish to explore these as options. Hope this gave you some insight into Crohn's Disease.

If you or someone you know has issues with their gallbladder, tolerating fatty or rich meals, or has even had their gallbladder removed. This is the post for you. We should start this with what a gallbladder actually does... the gallbladder is the little green organ that sits underneath the liver and beside the small intestinal entrance. It's sole job is the store and concentrate bile that is produced by the liver. The coin purse of the liver if you will. When we eat, it releases this bile into our duodenum (the top of the small intestine) to help us break down and absorb fats from food. Bile is made of bile salts (glycine and taurine), phospholipids, cholesterol, conjugated bilirubin, electrolytes, and water. These are not only important for the absorption of dietary lipids (fats) and fat soluble vitamins but are signalling molecules with diverse endocrine (hormonal) and paracrine functions. Bile regulate bile acid levels and pH, lipid and glucose metabolism and modulate temperature and energy homeostasis . Another primary function of bile that bile salts help with is the removal of toxins . Toxins are secreted into the bile and eliminated in feces. A lack of bile salts can cause a buildup of toxins in the body. Some notible 'toxins' include bilirubin and cholesterol. Yes I know, it's made of cholesterol, how does it help remove cholesterol? Well, the bile acids promote secretion of free cholesterol, excess broken down 'stuff' and xenobiotics (foreign stuff/ chemicals) - and part of the process of making bile salts includes transporting excess cholesterol to the intestine from the liver. Once there we hope that there's enough insoluble and soluble fibre to help carry these cholesterol particles away. This avoids reabsorption of said cholesterol, and thus it is removed. So essentially it is both made from and carries cholesterol from the liver. That said, it seems to be a VERY common problem to have either poor digestion/ production of bile - or issues with the liver that cause low bile levels. This is definitely not ideal as that compromises our nutrient absorption and removal of toxins. Signs that you have low bile: Constipation Gas, bloating, belching Fullness after eating and nausea Stomach pain or burning Deficiency of fat soluble vitamins (A, D, E, K) (i.e. dry, itchy skin; poor eye sight). Acid reflux and GERD This also puts you at risk of infections in the small and large intestine due to the compromised digestion and pH changes . This can include H. pylori, C. difficile and SIBO (small intestine bacterial overgrowth). Herbs that are helpful to improve bile flow from the gallbladder include; Dandelion, Greater Celandine, St Mary's Thistle, and Globe Artichoke. THE REMOVAL Occassionally, in those prone, you can develop gallstones or blockages in the bile ducts which lead to inflammation of the gallbladder. If your gallbladder is removed via a c holecystectomy you still have to deal with the effects of low bile - just now it's a forever issue. Hospital and GP education around this area is so poor. You will likely have issues with fatty foods and yellowing or floating stools when you don't have a gallbladder. This doesn't mean your whole digestive tract is mucked, but you do have to be more conscious and take extra care. Your liver IS still producing bile, but as there's no coin purse - it is dripped into the small intestine as it's made and not in concentrated amounts when you eat. So how can you support your bile and digestion? You can stimulate the liver using bitter greens and bitter herbs to increase the production of bile around eating. Herbs that are particularly helpful here include Globe Artichoke, St Mary's Thistle, Bearberry and Greater Celandine. These, or herbal digestive tonics, would need to be consumed with every single meal to ensure proper digestion and breakdown of the fats. Also remember, you are supporting the removal of toxins at the same time. Sometimes, this isn't enough and you may need to consider supplemental enzymes or bile salts (UDCA and TUDCA). There is no harm in choosing this route either, but don't use it as an excuse to fall on bad eating habits. DIET Depending on your choice of therapy after gallbladder removal, your diet will likely need to change - I'm guessing not too far off what you had to do before it got removed anyway.... Most allopathic practitioners would suggest avoiding high-fat foods, fried and greasy foods, and fatty sauces and gravies. To instead, choose fat-free or low-fat foods. Low-fat foods are those with no more than 3 grams of fat a serving. However, should you be supporting your bile and liver with the appropriate tools - these should still be a tolerated but less voluminous part of your diet. You should not have issues with eat a homecooked meal that contains a normal amount of fat, but you may get some symptoms with a burger for example. I would recommend getting some digestive enzymes for those occassions where you know your digestion and bile needs more support (i.e. eating out or eating the occasional junkfood). After all, you have had an important organ removed from your body. I have also found that eating a regular clock times across the day aids better digestion as the body likes a schedule to a certain extent. A strong cup of globe artichoke tea with, or just before meals is my next top tip. Following this, should you need additional support - seek the guidance of a registered naturopath (like me)!

If you’re one of the 80% of women that experience period pain on the regular, magnesium may be of benefit to you. Common period pain can also be referred to as primary dysmenorrhoea. Pain can typically last 12 to 72 hours around the first day of your cycle; and you might have other symptoms, such as nausea and vomiting, fatigue, and even diarrhea. There is another type of dysmenorrhoea that is usually caused by another condition; pain from secondary dysmenorrhea usually begins earlier in the menstrual cycle and lasts longer than common menstrual cramps. During your menstrual period, your uterus contracts to help expel its lining. Hormone-like substances, called prostaglandins, involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more painful menstrual cramps. If you have a condition like endometriosis, fibroids, adenomyosis, or excess inflammation, you likely have higher levels of prostaglandins [1]. This can make your period cramps feel much worse. How can magnesium be helpful here? Magnesium works by relaxing the smooth muscles of your uterus and reducing levels of prostaglandins. It is also useful for premenstrual migraines or headaches [2]. A study by Fathizadeh, et al. [3] concluded that a combination of B6 and Magnesium significantly decreased PMS over two months. Since dysmenorrhoea can be part of PMS, let’s look at this more closely. Parazzini, et al. [4] read a lot of research papers and found extensive evidence that magnesium supplementation can prevent dysmenorrhoea, PMS, and menstrual migraines. Another review of evidence by Boyle and Dye [5] suggests we need more randomised trials, since the inclusion of women in medical studies is (in the grand scheme) fairly new, evidence is still building. They do report, however, that the evidence they found suggested magnesium is also effective in reducing premenstrual anxiety, another PMS symptom. A very recent research paper from Shin, Na and Do [6] was looking into magnesium for pain management. As magnesium’s main mode of action of magnesium involves its antagonist (inhibitory) action at the NMDA receptor where we perceive pain, this can enable us to feel less pain [6]. For dysmenorrhea, most people use ibuprofen or paracetamol to help reduce the inflammation and lessen the pain, but magnesium can provide just as effective of a result without putting pressure on the liver and stomach (like ibuprofen and paracetamol do). They didn’t discover a superior dose, as this is person dependent, however they did note that most people with dysmenorrhea had lower magnesium levels than normal. Why is this important? This means using magnesium is working both to lessen the pain of dysmenorrhoea, and to build up reserves to prevent future pain. Topical magnesium is a great option here, as it can be used directly on the inflamed area (i.e. your uterus/stomach), and you can’t overdo it! You may also prefer a warm magnesium salt bath. This has the added benefits of heat to help reduce the cramping. We have all experienced cramping with our periods, but hopefully this is useful in helping you understand your body and how to help yourself. If you experience significant pain (enough to take pain relief), there is something more going on, book in a chat with me to sort it out. References: [1] https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea [2] https://helloclue.com/articles/cycle-a-z/magnesium-and-the-menstrual-cycle [3] PMID: 22069417 [4] PMID: 28392498 [5] https://doi.org/10.3390/nu9050429 [6] https://www.mdpi.com/2072-6643/12/8/2184/pdf Originally posted and written for The Wild FLora Dispensary.