Gut Health and Naturopathic Support

Digestive issues are quite common and can be caused by a variety of factors, including stress, poor dietary choices, food intolerances, and digestive disorders. Naturopathy offers a holistic approach to managing digestive issues by focusing on the root cause and promoting optimal digestive function through lifestyle and dietary modifications, herbal remedies, and targeted nutrient supplementation.

Herbs for Digestive Support

Several herbs have been traditionally used for digestive support and can help to improve digestive function, relieve bloating and gas, and soothe inflammation in the gut. Here are some of the top herbs for digestive support:

1. Ginger - Ginger is a powerful anti-inflammatory herb that can help to reduce nausea, bloating, and other digestive discomforts. Ginger can be consumed fresh, in tea form or in capsule or tincture form.

2. Peppermint - Peppermint is known for its ability to relax the muscles of the digestive tract, reducing gas and bloating, and easing cramps. Peppermint can be consumed as tea, essential oil or in capsule form.

3. Chamomile - Chamomile is an anti-inflammatory herb that can help to soothe the lining of the digestive tract, reduce bloating, and promote better digestion. Chamomile can be consumed as tea or in capsule form.

Dietary Recommendations for Digestive Health

In addition to herbal remedies, dietary changes can be an effective way to manage digestive issues. Here are some dietary recommendations to support digestive health:

1. Eat a Balanced Diet - Eating a diet rich in whole foods, including fruits, vegetables, and lean proteins can promote optimal digestive function. Also, avoiding processed foods and refined sugars can significantly improve digestive health.

2. Chew Your Food - Chewing your food thoroughly can help to break it down more efficiently, reducing the workload on your digestive system and improving overall digestion.

3. Avoid Trigger Foods - Certain foods can be problematic for people with digestive issues, such as gluten, dairy, and processed foods. Identifying and avoiding these trigger foods can help to reduce digestive symptoms.

Nutrients for Digestive Health

There are several key nutrients that can support digestive health, including:

1. Probiotics - Probiotics are beneficial bacteria that help to promote a healthy gut microbiome. Consuming probiotic-rich foods such as sauerkraut, kefir, and kimchi or taking a high-quality probiotic supplement can improve digestive health.

2. Digestive Enzymes - Digestive enzymes are essential for breaking down food into nutrients that the body can absorb. Supplementing with digestive enzymes can help to improve digestive function and reduce bloating and gas.

3. Fiber - Fiber plays an important role in digestive health by promoting regular bowel movements and reducing inflammation in the gut. Consuming fiber-rich foods such as fruits, vegetables, and whole grains can improve digestive function.

Digestive issues can significantly impact your quality of life. Naturopathy offers a variety of holistic approaches to managing these issues. By incorporating herbal remedies, dietary changes, and targeted nutrient supplementation, you can improve your digestive health and enjoy a more comfortable and enjoyable life. Remember that the key is to address the root cause of your digestive issues and to work with a qualified naturopathic practitioner to develop a personalised treatment plan that meets your unique needs.

You can book a free 15min Discovery Call here with a naturopath to see if we can help you.

Pic Photo by Jonathan Borba on Unsplash

TOP TIPS TO HELP REDUCE BLOATING

TOP TIPS TO HELP REDUCE TUMMY BLOATING

- Drink water and liquids at least 30mins away from meals to help increase your natural digestive juices.

- Sip on sliced fresh ginger infused in hot water through the day to help with bloating.

- Don’t over-eat.  - Eat until you are only 85% full.

- Allow 3 - 4 hours between meals to give your gut a chance to digest before the next meal and the small intestinal brush border to clear.

- Avoid chewing gum and soft drinks as they increase gas in your abdomen.

- Try yoga poses to support muscles and release gas. - Child's pose and Happy Baby pose.

- Eat SLOWLY and Mindfully and not while you are stressed.

- Include a Gentle 15min walk after meals to help with digestion and get things moving.

- Include a variety of plant fibre in every meal. Your gut needs fibre to feed beneficial bacteria in your gut.

- Alcohol and caffeine may affect your digestive ability and contribute to abdominal pain.

- You may benefit from well cooked food like casseroles and soups for a week or two to help with digestion.

- Remember, Sleep is so important for rest, digest and detoxification. If you are struggling with this, herbs and amino acids may be beneficial.
 
If you have consulted with me you would know about the 4 breath box breathing exercise before meals to prepare you to digest adequately. – See instructions below
 
Post-Christmas

- Avoid sugars and processed foods as they feed the non-beneficial bacteria to overgrow.
-  Choose Gluten free dairy free where possible, as if the bucket gets too full symptoms may present.
 
Love and Honour yourself however this looks for you.

…this includes your body and Soul.

Chris x

If you feel you need more individualised support choosing appropriate herbal, dietary and nutritional interventions. Naturopathy and acupuncture may help. You can Book HERE

4 Breaths Exercise Instructions 

3 times a day – Before Eating is the time to do this exercise.
For Rest-Digest & Back to SLEEP
Put on some Yin Yoga or meditation music while you prepare to eat.

1 Breathe in slowly for 4 breaths into the belly through your nose.

2 Hold this breath for 4 counts.

3 Breathe Out Slowly for 8 breaths through pursed lips. (pursed lips like blowing through a thin straw)

4 Imagine a healing light coming in through the top of your head, removing all that is not needed in your body and bringing in all that is required.

5 Notice any pain or discomfort and imagine slowly turning your dials down on that pain during every breath.

Repeat this for 4 ROUNDS or more.

More about Digestive / Gut Health…

Digestive Health. What we can do to Restore it

Coeliac Disease and Non-Coeliac Gluten Sensitivity

Image by: Photo by Sean S on Unsplash

For Naturopathic consultations, bookings & Fees - TOUCH HERE

Your Immune Wellness and Resilience

Immune boosting recipes   Sauerkraut recipe   Kimchi recipe  Oxymel Recipe

What a year of huge transformation we are having. In Australia it began with a fire season being the worst on record and now heading into winter we are dealing with Covid-19, one of the most virulent flu epidemics the world has seen. Due to so much uncertainty, this virus is already causing much anxiety in our community.

This articles’ aim is to empower and inform you with relevant nutrients to incorporate in your diet and self care to support us as we face one of our biggest challenges.

Before I go on about nutrients and all of the things…I invite you to take a deep breath…if you are feeling scared or stressed or worried about the future. Just for a minute tap into that feeling instead of consciously trying to push it away or abandon this feeling from your body. There may be a message in this for you? If you don’t want to do this gentle nurturing exercise skip forward to ‘The next part of this article is the business end…..’

You may like to ask someone to read this exercise for you……

Take a deep breathe in through your nose, close your eyes. Take another. Now check in with yourself. Where do you feel this feeling in your body? Put a hand gently and lovingly there…like you would when tending to a small child. Take another breathe or two, deeply into your belly. Really settle into this feeling and acknowledge it. Feel it in the safety of where you are positioned. Now without any judgement from the mind, I want you to just take in the first thing that comes to mind when you ask yourself the following question.

With your hand on your body / feeling.

ASK: “What is it you need from me right in this moment?”

I invite you to have no judgement about your answer. Just honour whatever comes first into your head. Now take a breathe and anouther in through your nose and out through your mouth. Take your time.

If you don’t want to read further today. That is so totally ok. You may want to save this for anouther time.

Gentle self nurturing exercises are the best medicine you can give yourself at this time. These support our nervous system and also align our our immune system to do the job it knows how to do. They take us to the practice of soothing our over stimulated sympathetic nervous system, which is a contributor to recurrent infections. - will explain more about that in anouther article.

Stay safe and the most perfect and imperfect version of your self.

The next part of this article is the business end…..

Current recommendations to help prevent the spread of ‘the virus’ (you know which one I am talking about… a clue…we are in April 2020) are common-sense recommendations which are applicable to viruses such as influenza, and especially apply to people travelling or working in healthcare. Links to find these are constantly being updated. The WHO recommendations are being updated regularly as are our local state and federal recommendations here:

Stay up to date with your local departments - Department of Health - VICTORIA

Dietary for Immune Wellness

The following dietary recommendations are based on an anti-inflammatory dietary principles. Hypothesis’ being, systemic inflammation is associated with adverse outcome with Covid-19 and other SARs type viruses. See - Lancet Article - Immunosuppression for hyper inflammation in COVID-19: a double-edged sword?

There is much of research on metabolic syndrome, T2 diabetes and systemic inflammation and the link between inflammatory diets and the immune system, contributing to all kinds of dis-ease in the body. All the more reason to implement changes in your diet that are doable and realistic. Having worked in a clinic with a cardiologist and podiatrist in two other rooms. I gained a LOT of experience working with T2 diabetic patients and highly stressed people for much of the beginning my career and I can say dietary changes are the best and simplest way to support optimal wellness and resolve many diseases.

How Sugar Disables Your Immune System with of scientific articles attached.

These recommendations go above and beyond government health recommendations for diet.

This is what I recommend for my clients for ‘optimal’ immune & nervous system wellness.

Drink at least 2lt filtered or spring water.

To help increase your water consumption try Ginger slices in hot water. Turmeric latte or chai – with non dairy milk. …Including bone broths (if not vegetarian), soups, miso and avoid sugary and caffeinated drinks. If you become suddenly unwell, sipping bone broths and warm drinks is important to keep up hydration.

Get adequate sleep & rest. This gives your body a chance to heal. - If you struggle with sleep, I can support you with this.

Incorporate joyful activities in your day to support your nervous and immune system.

Include healing activities like yoga, walking in nature, meditation….and a joyful activities daily.

Clearing mucous at home

1-2 drops of eucalyptus or tea tree in a steam face bath can help clear mucous and reduce bacteria in the nasal passages.

Eat a rainbow of fresh fruit and vegetables - broccoli, fresh grated beetroot & carrot salads.  Eat all berries, carrot, kiwi, red capsicum, red grapes....just eat a rainbow of RED, YELLOW & ORANGE VEGETABLES & fruit daily with a focus on organic.  Include lots of garlic & ginger in your diet!  Try sipping sliced ginger in water throughout the day. Avoid the inside shelves of the supermarket and go for fresh food as much as possible.  Eat soups, broths, stir fries and good old casseroles with lots of veg.  This should ensure good vitamin C, carotenoids and antioxidants that are beneficial for optimal immune function.

Here are some Immune boosting recipes.

Protein

Adequate intake of dietary protein is imperative for healthy immune function.
Think mushrooms, lentils, sprouted legumes, beans, nuts; almonds, cashews, oily fish; sardines, salmon, mackerel, tuna, some chicken and a little red meat.

A Whole-food Diet
A whole-food diet is one that is based upon fresh, whole foods that are as close to their natural state as possible. Another benefit of whole-foods is that they contain a range of nutrients found occurring naturally in their correct ratios, these nutrients work together synergistically to benefit the immune system. Refined foods on the other hand may have nutrients stripped out of them and then added back in.  

Immune boosting recipes   Sauerkraut recipe   Kimchi recipe  Oxymel Recipe

Dietary Exclusions

Sugar
Sugar is an immune suppressant with studies showing intake of sugar reduces the capacity of the white blood cells to function properly. Immune suppression has been shown to be at its highest 1–2 hours after consumption.

Caffeine
Chronic and excessive intake of caffeine is likely to function as a stressor to the already depleted immune system. Furthermore caffeine functions as a diuretic promoting the loss of much needed nutrients and therefore is not recommended where there is suboptimal immunity. Sources of caffeine include coffee, tea and energy drinks.

AVOID Preservatives, Colourings, Additives
Preservatives, colourings and additives are unnatural substances and foreign to the body and therefore should be avoided. Eat food that looks like its original form.

Micronutrients Used to prevent & Treat Acute Infection

Vitamin C & Zinc

C & Zinc powder daily to support yours and your families general immune health. (NOT the chewy vitamin C lollies - a quality powder version is best). Maintenance doses 1-2g Vitamin C. Zinc may need to be determined according to your current levels, health status and dietary intake.

Vit C is seen to significantly reduces the duration and severity of the common cold, shortens the time of confinement indoors, and relieves cold symptoms including chest pain, fever, and chills in adults and children (Vit C>0.2 g/day, or therapeutic doses of 4 – 8g/day). Significantly reduces severity of pneumonia and risk of death in the elderly. May dose-dependently reduce the duration of pneumonia in adults. 

Zinc: Reduces duration and severity of the common cold in children and adults (>75mg/day). Zinc: reduces incidence of otitis media in children (5 - 50mg/day). May reduce incidence of lower RTI in children (20 – 140mg/week). Reduces risk of RTI, pneumonia, dysentery and diarrhoea in children. - Zinc containing foods are oysters, red meat, nuts and seeds (especially pumpkin seeds) contain reasonable zinc levels.

Vitamin D

Vitamin D is imperative for our immune system function.

How are your vitamin D levels? We want to see them above >100 going into winter.

Check your vitamin D status – if low  (<80 or lower) – increase vitamin D to 5000IU daily for 1 month then decrease. 

Recent Research in British Medical Journal - Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data https://www.bmj.com/content/356/bmj.i6583

If your levels are below 100, I strongly recommend a quality vitamin D. Not Caltrate! - Sorry…Not sorry!
A sublingual spray or liquid to bypass the gut and at least 15mins per day of sunlight on your skin without sunscreen.

If you have any questions about how to increase your vitamin D levels make a time to see me online. Short consultations are available.

N-acetylcysteine

There is also some fairly decent research for the use of N-acetylcysteine. - Which I have used successfully with patients with chronic obstructive pulmonary disease (COPD), bronchitis, immune support for many years & lung scarring in my elderly clients.  It is known to break up mucous in the lungs and is a very strong antioxidant used for drug detoxification.

Here is a meta-analysis for your reference. - Influence of N-acetylcysteine on chronic bronchitis or COPD exacerbations: a meta-analysis.

Herbal medicines previously used with SARs

There are specific herbs to improve immunity, those with anti-viral properties and anti-inflammatory effects.  My recommendation is to seek specific advice from a qualified herbalist, as some herbs are contraindicated in certain conditions.

From Doreen Schwegler - naturopath - Top two herbals used preventatively in COVID-19 used in 23 provinces in China contain Astragalus & Liquorice.  Western herbs shown to be active against SARS Cov1 (in tests tubes and humans) include Baical Scullcap (containing scutellarein that inhibits SARS-Cov enzymes), Sweet Wormwood (Artemisia annua that demonstrates anti SARS effect from screening analysis); Buplerum (prevents early stage infection, including attachment and penetration) & Andrographis (anti-viral). Medicinal mushrooms have some evidence of use and elderberry and St. John’s Wort have anti-viral properties.

Other immune supportive medicinals include Echinacea, Olive leaf & medicinal mushroom blends are my current favourite that help balance the immune system, that include Shitake and Reishi (ensure the product contains good beta-D-glucans levels and it mentions the actual mushrooms it contains).

Phone your GP or medical clinic if you think you need help.

I hope some of this was helpful for your to start implementing at home. If you feel need support, I am opening up some additional short appointment times this week and for the next few weeks as needed. If you need to review your health, have any concerns or want to individualise an immune protocol for your family make a time for booking in an online consultation.

I am here to help.

With love
Christine x

IMPORTANT LINKS AT THIS TIME:

Centres for Disease & Prevention

https://www.cdc.gov/coronavirus/2019-ncov/about/index.html 

Stay up to date with - Department of Health - VICTORIA

https://www.health.gov.au/news/health-alerts/novel-coronavirus-2019-ncov-health-alert

World Health Organisation

https://www.who.int/

Sources & other references:

Influence of N-acetylcysteine on chronic bronchitis or COPD exacerbations: a meta-analysis.

Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.

https://link.springer.com/article/10.1007/s00394-011-0263-7

Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. 

5 Natural Ways to Support your COVID-19/Coronavirus Risk - DOREEN SCHWEGLER

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: bookings here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

Non Alcoholic Fatty Liver Disease 8 Tips to help you heal your liver

Non alcoholic fatty liver disease  (NAFLD) is the most common liver condition seen in westernised countries.  Mostly commonly affecting men, however it also effects women and seen to be somewhat prevalent in 9.6% of children in the USA. (1)   As the name suggests, it is not associated specifically with alcohol or alcoholism, more so with obesity in both adults and children.  I will say in clinic I have also seen seemingly healthy individuals diagnosed with NAFLD who are not obese at all as there is also a genetic link.

NAFLD has a strong association with metabolic disease, which is also seen with with high levels of insulin resistance and type 2 diabetes.

So what can you do if you are diagnosed with fatty liver disease?

- The answer is plenty!

The good thing with treating NAFLD is that we get back to grass roots in our approach.  This is really exciting for me as a naturopath, as not only do I get to prescribe some really tried and true herbal interventions.  We also get to work together utilising most important diet and lifestyle changes.

For some people, we may need to focus on long term controlled weight loss.  As rapid fluctuations are associated with an increase in visceral adipose tissue. – That is, the fat around our waist.   Rapid weight loss is also linked with metabolic syndrome, inflammation and insulin resistance.

Here are 8 Tips to help you heal your liver.

1.     Drink fresh, carrot, beetroot, celery, spinach and pear juice daily. – This juice is perfect for liver cleansing.  It is also nutrient dense, detoxifying and blood building.

2.     Eat Raw Bitter foods daily – Bitter green leafy veg including; chicory, rocket, dandelion leaf and dark leafy greens, Brussels sprouts.  These also wake up your digestion from the moment you put them in your mouth (causing salivation) helps cleanse at the other end…if you know what I mean?  Click here for some inspiration Easy Lunches.   For some of you we may need to support your gut health first, due to digestive issues.

3.     Drink a dandelion root and chicory root coffee each day.  These two herbs are well known for their liver supporting values and can help replace coffee.

4.     Turmeric latte – grab a ‘very now’ turmeric latte with almond, whole organic soy or coconut milk.  Turmeric supports for phase 2 liver detoxification and is known for its therapeutic value in reducing inflammation in general.

5.     Eat real food – anything that comes in a packet, jar or can is pretty much processed food.  Eat fresh vegetables daily, 1-2 pieces of fruit.  Include oily fish twice a week, chicken once and lean red meat once per week.  Click here for some lunchtime inspiration...

6.     Avoid white food – pasta, bread, white potato and rice etc.  These are high GI foods and will contribute to your blood sugar issues and add to the fat around your waist.

7.     Sip lemon in warm water – This is an old favourite.   It is stimulating for your digestive system and a perfect opportunity to help cleanse your system.  You can also use apple cider vinegar.

8.     Start Exercising 15-20mins daily – do something you love.  It doesn’t have to be the gym.  Dance at home to 3 of your favourite songs (You may not be able to stop at 3. ha!)  or take a fun dance class.  Take the dog for a walk to the park and play running games at the same time every day. – He or she will love it too.  Walk in nature.

As well as the herbal suggestions above, StMary's Thistle (Silymarin) is one of the most researched herbal interventions when it comes to all things liver health.  It is a beautiful herb that can be used in conjunction with a holistic health program to support you.

As you can see there is a lot we can do to help support this very important organ in our body.  If you are feeling fatigued, flat and generally low in energy and mood, getting your liver functioning optimally and reducing toxins in your body will help support your overall health.

If you believe you have issues with your liver health, please get in touch to find out more about how I can help.  I may refer you to to GP for further testing. You can book a free 10min phone consultation online at Love Thy Health to ask me questions or find out more.

CLICK HERE TO BOOK ONLINE

Health and Wellness to you.

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: bookings here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

Healthy Skin

The skin is the largest organ of the body and requires a steady supply of micronutrients to support new cell generation.  For this reason the skin is particularly susceptible to nutritional imbalances or deficiencies. By making healthy dietary and lifestyle choices you can improve the way skin looks and feels.

Skin appearance and anti-ageing are hot topics for both men and women. In the quest for youthful looking skin, many people have turned to cosmetic and surgical intervention as a ‘quick fix’. However your skin is a reflection of your body’s inner processes and overall health. Smooth and clear skin is a first visible sign of a properly functioning body supported by healthy lifestyle and diet, rich in good quality fresh food and nutrients.

Diet For Healthy Skin

Healthy diet is a foundation for improving your skin condition. You can make a difference to how your skin looks and feels by making healthy food choices.

•    Eat a variety of fresh vegetables including green leafy foliage. Green, yellow, red and blue fruits and vegetables are high in antioxidant compounds. 


•    Fresh fruit – aim to consume at least three pieces every day. Raspberries, blueberries and strawberries are rich in antioxidants and protect your skin from free-radicals. 


•    High fibre foods such as whole grains and legumes are important and assist with eliminating any toxins as well as improving your digestion. 


•    Include good quality protein rich foods such as lean meat, fish, chicken, dairy and eggs. Protein is important as it contributes to your skin’s elasticity and firmness. 


•    Good fats are known as ‘moisturising foods’. Sources include avocado, nuts and seeds, olive oil and flaxseed oil. 


•    Avoid fad diets and restricted dieting, they slow down metabolism and don’t benefit your skin and body. 


•    Eat regularly – three meals per day with healthy snacks in between. Your food is your fuel, choose foods wisely and eat them in sensible amounts, your body and skin will look great. 
Lifestyle 
The way you live and your habits affect your skin. These tips can help improve your vitality and maintain a radiant complexion. 


• Stay hydrated to support your body’s proper functioning. Your skin is reliant on good hydration. The human body consists of 75 per cent water and the skin  itself is composed of 70 per cent water. Avoid dehydration by drinking at least eight to ten glasses of water every day. Reduce consumption of caffeinated drinks such as colas, coffee and tea as they may dehydrate your body.

• Caffeine – excessive consumption depletes the body’s natural reserves of vitamins, especially vitamin C 
which is responsible for collagen formation. Try non- caffeinated herbal teas as a tasty alternative.

• Exposure to sunlight is important for the production of vitamin D. Aim to get outdoors for 20 to 30 minutes each day. Many people will achieve this by walking to the bus stop or corner store. Avoid hotter times of the day between 10am and 3pm and over exposure to the sun. Wear a hat and a good mechanical sunscreen with an SPF factor of at least 15+.

• Avoid exposure to chemicals including harsh cleaning products.

• Avoid cigarette smoking both active and passive. Smoking is a precursor to premature ageing. Smoking has also been linked with many chronic illnesses. It
is a toxin and depletes the body of many important antioxidant nutrients.

• Relaxation, rest and a good night’s sleep can improve your complexion and boost your immune system.
Aim for at least eight hours of quality sleep every
night.

• Moderate exercise stimulates oxygen intake and improves blood flow to the skin, giving you a beautiful natural glow. Exercise helps minimise stress and skin flare-ups associated with stress. It also tones your muscles, reduces the appearance of cellulite and makes your skin look firmer.

• Skin care products such as a natural cleanser, moisturiser and exfoliator are a necessity for the topical care of your skin. Look for chemical free cosmetics to avoid any skin irritation.

• Skin brushing with a loofah is a great exfoliating technique, best done whilst showering. This action removes dead skin cells and aids in new skin cell production leaving your skin youthful and radiant in appearance. It also stimulates circulation aiding in cell metabolism and reduction of cellulite.

• Pamper yourself with a facial and massage at a spa or indulge into homemade facials.

Skin Concerns

The skin mirrors the processes within the body and if there are any nutritional deficiencies they will affect the skin. During times of stress, extreme weather and poor nutrition your skin can reflect signs of dryness, ageing, dehydration or break-outs. Some common skin concerns include:

Acne generally affects the areas of the face, the upper chest and the back.

Acne is most common during adolescence and affects the majority of teenagers as a result in hormones’ increase, in both males and females. To reduce its affects, cleanse your skin properly and follow a well-balanced diet high in fibre, zinc and raw foods. Avoid cigarette smoking, excessive consumption of dairy, alcohol, caffeine and sugar. 


Dermatitis is an ‘inflammation of the skin’ for example a rash.

There are several different types of dermatitis which usually are triggered by an allergic reaction to specific allergens. This term may be used to refer to eczema, which is also known as dermatitis eczema or eczematous dermatitis. A diagnosis of eczema often implies childhood or atopic dermatitis. Herbal therapies may assist with its treatment under supervision of the trained practitioner. If you have dermatitis, avoid any source of irritation and wear loose fitting 100 per cent cotton clothing. 


Eczema is an inflammation of the top layer of the skin.

The term eczema is broadly applied to a range of persistent skin conditions. These include dryness and recurring skin rashes that are characterised by one or more of these symptoms: redness, swelling, itching, dryness, crusting, flaking, blistering, cracking, oozing or bleeding. Avoid anything that might trigger a flare-up such as wool clothing, perfume and fabric softeners. Supplement your diet with zinc, fish oils and vitamin A rich foods or ask your healthcare practitioner for advice on appropriate supplementation. 
Herbal and Nutritional Medicines 
There is an abundance of natural compounds and therapies that help maintain skin health and aid in the treatment of problematic skin. Some of them include:

• Vitamin A acts as an antioxidant to neutralise elements harmful to your skin. It helps prevent wrinkles, resist infection and keep your skin looking fresh and clear. Vitamin A is an effective tissue healer, useful in blotchy skin, acne and skin dryness. Rich sources of vitamin A are cod liver oil, carrots and alfalfa. 


• Vitamin C is required for the growth and repair of tissues in all parts of the body. It is needed for the formation of collagen, which is an important protein for skin elasticity, wound healing and the repair and maintenance of cartilage. 


• Vitamin E is one of the most well-known nutrients used for skin care. Many topical creams contain vitamin E. When applied to the skin it is effective for reducing the appearance of scarring, stretch marks and age spots. Your skin is able to absorb natural vitamin E effectively however taking vitamin E orally is also recommended. 


• Zinc is an essential mineral for healthy skin and in the body works closely with vitamin A. The body requires zinc for the synthesis of collagen which assists in the healing of wounds. Zinc can be found in pumpkin seeds, sunflower seeds and wheatgerm.

• Silica is an important mineral for skin, hair and nails. Rich sources of this mineral are contained in sprouts, alfalfa, kelp, sunflower seeds, all providing super nutrition for the skin well-being.

• Vitamin B3 is used in moisturisers to reduce skin
pore size, balance texture, and smooth out fine lines and wrinkles by increasing the production of collagen and decreasing its breakdown. Vitamin B3 also reduces age spots, skin yellowing and acne.

• Essential Fatty Acids (EFAs) cannot be produced by the body and are therefore ‘essential’ in the diet. There is growing evidence that EFAs assist in keeping skin moisturised, smooth and healthy. Additionally, EFAs have also been shown to have an anti-inflammatory effect on the skin, assisting with relief from symptoms often associated with eczema. Good dietary sources of EFAs can be found in fish, seeds and nuts.

• Herbal Medicines and nutrients may assist the health of your skin. Many people are familiar with the topical applications for example Aloe vera for sunburn relief. Additionally there are many herbs that assist with problematic skin, for example Burdock (Articum lappa) for acne, Horsetail (Equisetum arvense) for tissue strength and Yellow Dock (Rumex crispus) for dermatitis – these can be prescribed by your healthcare practitioner.

Whilst there is an abundance of natural nutrients and herbs derived from both supplements and diet, it is advisable to seek guidance from your practitioner if you wish to improve and maintain your skin’s well-being and have a fresh radiant complexion. Your healthcare practitioner will be able to prescribe high quality ‘practitioner only’ medicines that are best suited to your individual health needs.

pic. Autumn Goodman @auttgood

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: bookings here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

© Nutrimedicine 2009

Your Thyroid Health

A Brief Overview of the Thyroid

Your Master Gland

At the front of your neck is your thyroid, shield-like shaped gland that secretes two hormones, T4 (thyroxine) and T3 (triiodothyronine). These hormones influence the metabolic processes throughout your entire body; instructing your heart to beat, your lungs to breathe, your digestion to absorb food and your cells to convert that food into energy. For something so small, your thyroid plays a large role in your overall vitality!  However, due to numerous factors, your thyroid can easily be thrown out of balance, leading to many aspects of your health also being affected. Knowledge is power, so let’s find out more!  

When the Thyroid Goes Amiss…

There are several different conditions that can arise when the thyroid becomes dysfunctional:

Hypothyroidism

This is the most common thyroid condition, and refers to an under-active or sluggish thyroid.  

As this slows down your metabolism, hypothyroidism results in symptoms such as;

fatigue

hair loss

weight gain

depression

intolerance to the cold

dry skin and constipation.

Hyperthyroidism

On the flipside, the thyroid can also become overactive, speeding up the metabolism. This displays symptoms like:

rapid heart rate

excessive sweating

weight loss

fatigue and agitation.

Autoimmune Thyroid Disease

Autoimmunity refers to the body’s immune system attacking itself. In the thyroid, this manifests as either Hashimoto’s (creating an underactive thyroid), or Graves’ disease (creating an overactive thyroid).

Goitre

A goitre is the enlargement or swelling of the thyroid gland. It can occur with both an under- and overactive thyroid, as well as an iodine deficiency.

Driving the Thyroid to Dysfunction

There are many factors that contribute to an unbalanced thyroid gland, however two of the biggest drivers are stress and an iodine deficiency.

Stress: Physical or emotional stress can reduce the level of hormones your thyroid makes, and can also flare an existing autoimmune thyroid condition.

Iodine deficiency: Iodine is a component of thyroid hormone, making it vital for healthy thyroid function. Unfortunately, the average Australian diet is extremely low iodine-rich foods, which can lead to an underactive thyroid or goitre formation.

Contrary to popular belief, Iodine supplementation without being sure of your iodine levels may actually be detrimental for those with the autoimmune thyroid condition Hashimoto’s thyroiditis. - I have seen some terrible outcomes with those choosing to self-prescribe iodine in high doses.

Nourish Your Thyroid Naturally

There are key nutrients and herbs that can address the drivers of thyroid issues, helping your thyroid to function optimally.

Iodine: If you are deficient, supplementation of this mineral will help to support the production of thyroid hormones, and reduce your risk of hypothyroidism and goitre growth. *Be mindful to check your iodine levels before supplementing - urine is best.

Magnesium: This mineral helps to reduce the activation of the stress system, saving the thyroid from strain. Magnesium also assists cells utilise iodine.

Withania: When the thyroid is underactive, this herb can work to boost the synthesis of thyroid hormones, whilst also helping the body to cope when stressed.

Thyroid Loving Tips

 Three potent things you can do to support the optimal function of your thyroid gland are:

Iodine consumption in foods: iodine rich foods include oysters, fish, seaweed, dairy and beans. If not currently consuming these foods regularly, make a plan to increase your iodine intake with food!

Sleep hygiene: Quality sleep is essential for good thyroid function; ensure you are getting 7-9 hours per night. Additionally, turning off all electronic screens and bright lights at least 1 hour before retiring will assist in good quality sleep.

Stress management: Take some time out each day to reduce your stress levels. This might be going for a walk, chatting with a friend, attending a yoga class or completing a guided meditation.

If you are experiencing any symptoms that can be associated with thyroid issues, speak to your natural medicine Practitioner. They will be able to provide you with further guidance on assessing and managing your presentation.

Remember - "Self-care isn’t selfish, both you and your thyroid deserve it!"

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: bookings here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available  

Flu Season Preparing Yourself

Published Aug 2017

Melbourne and surrounding states are going through one of the worst flu seasons on record.  The Victorian government report week ending 13th Aug, states the number of laboratory confirmed influenza cases is 160% higher than at the same time in 2016.   In Melbourne pediatric viruses have lead to a 70% rise in adult pneumonia. 

Not only do we have people with the flu, we have people with conditions that come about post infection, such as pneumonia, bronchitis and those people effected by this with compromised immune systems.

Lowered immune resistance can also lead to further illness susceptibility.   The aftermath is a body and an immune system that has basically had a hammering!  :(

What can you do?

1.     Keep your fluids up - sip hot immune boosting drinks.  Include bone broths, organic chicken soup, miso & vegetable soup for vegetarians.  Include warm water with lemon and Manuka honey drink – see recipe below.

2.     Eat lightly to allow your body to reroute from digestion to fortification

3.     Ease your aches and pains – Take warm baths with magnesium chloride or Epsom salts.

4.     Most importantly REST REST REST & SLEEP - Take the day off before it really hits and be early to bed to keep your immune system functioning optimally.

5. Reduce Stress - excessive stress can decrease immune function and make you more susceptible to the flu.  Deep breathing, gentle yoga and meditation can help reduce stress in every day life.

Over the counter medications generally treat the symptoms of cold and virus.  Botanical medicines including including antivirals immune stimulating herbs as well as nutritional supplements help support the body's ability to implement its natural defenses.

How Can a Naturopath Help?

1.     Prescribe a personalised liquid herbal remedy – including antibacterial, antiviral and immune boosting herbs to support your immune system.

2.     Support your gut– 70% of your immune system is located in the mucousal lining of your digestive system.

3.     Prescribe appropriate dietary advice and nutritional supplements which may include Vitamin D, C, A, Zinc.

The main goal is to work with the bodies defence system and enhance immunity rather than suppress symptoms with analgesics.

So the first step is early intervention to avoid getting sick.   As soon as you feel a tickle or sore throat, or your child comes home sick and you think “oh no here we all go again”.   Or for goodness sake, someone coughs on you on the way home!    Get in fast and book an appointment.  We have TGA approved herbal remedies to help support your immune system.

Apple Cider Vinegar Drink For Cold and Flu:

http://lovethyhealth.com.au/wholefoods/#/soupscongeebonebroth/

http://www.health.gov.au/flureport

http://www.health.gov.au/flureport#state

 Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: bookings here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

For more on her retreats and holistic wellness program touch here:

FACEBOOK INSTAGRAM

or call (61+) 0409027221

Love Thy Health

0409 027 221  ONLINE BOOKINGS

christine@lovethyhealth.net

0409 027 221 ONLINE BOOKING

Lose Weight While You Sleep

Lose Weight While You Sleep

Did you know that insufficient sleep is seen to be directly associated with weight gain and obesity?   

So before you pay for that new gym membership to start off your 2020.   Consider giving yourself permission to sleep and commit some time and energy to improving your sleep quantity and quality by making some changes.

I am thinking if you are like me you have probably been enjoying the festive season and staying up later.  This can have a significant impact on our circadian rhythm / sleep cycle.

Disruption to this system and lack of sleep can affect our caloric intake and increase consumption of unhealthy foods.  Alterations in appetite regulation can also affect our hormone production and regulation  while promoting weight gain.1,2.

Following is a full list of effects of short sleep duration compiled from Bioconcepts Research.

Short sleep duration in humans has been shown to: 3

• Shift the balance of reward and impulse control toward enhanced reward and impaired executive functioning and impulse control

• Increase stress and activate the hypothalamic pituitary adrenal axis

• Decrease leptin levels

• Increase ghrelin levels

• Decrease Glucagon-like peptide-1 levels

• Increase the opportunity to eat

• Delay and enhance the endocannabinoid signaling pathway

Each of these pathways has been shown to increase food intake in human study participants.3

Additionally, while an unhealthy diet, obesity and poor sleep appear to be a vicious cycle, a recent systematic review and meta-analysis concluded short sleep as a causal factor driving obesity risk.4

It also doesn’t hurt to hydrate well, eat your greens, move your body, plan your meals, track your symptoms, snack smart, remove sugary triggers from your pantry and solidify your new health routine commitments with a friend. But perhaps getting your 7-8 hours of sleep a night could be a more relaxing approach to your new year and could prove to be a more effective weight loss tool in the long run.

If you are struggling with sleep here are some helpful tips to get you started.

Love Thy Health ARTICLE: Good sleep & How to Get it.

Make a time to see me to support you to find a cause for your sleep issues. To discuss herbal and supplemental interventions to support better sleep quality and quantity.

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

References

1. Isaac Smith, Katherine Saed, M.-P. S.-O. Sleep and food intake. in Sleep and Health (ed. Grandner, M. A.) 243–255 (Elsevier, 2019).

2. Kelly Glazer Baron, E. C. Sleep and healthy decision making. in Sleep and Health (ed. Grandner, M. A.) 359–369 (Elsevier, 2019).

3. Spaeth, A. M. Insufficient sleep and obesity. in Sleep and Health (ed. Grandner, M. A.) 189–201 (Elsevier, 2019).

4. Patrice L. Capers, Aaron D. Fobian, Kathryn A. Kaiser, Rohit Borah, and D. & B.Allison. A systematic Review and meta-Analysis of Randomised Controlled Trials of the impact of Sleep Duration on ADiposity and Components of Energy Balance. Obes. Rev. 9, 771–782 (2015).

Smoke inhalation - Natural Ways to Support Your Health When Affected by Smoke.

Firstly my heart goes out to all of those of you who are affected by fires here in Australia. My hope is that we this will soon be over. At the moment the main concern seems to be smoke inhalation. I am just reading in my local community group that in the cities we are also being affected by smoke.

I hope the following helps.

So much love to all at this very difficult time.

Natural Ways to Support Your Health When Affected by Smoke.

• Steam inhalation 2-3 drops of an essential oil eucalyptus to boiled water in a stable pot or bowl, put a towel over your head and breathe in the steam. To help clear out sinuses. You can also add 1 drop of lavender oil as it is very calming to breathe in. Eucalyptus is also antimicrobial. So it will also will help reduce opportunistic respiratory infections while your immune system is low due to smoke exposure.

• Increase water intake to 2lts to reduce throat irritation, dry nasal passages and coughing.

• Herbal eyewash may help soothe irritated eyes. Herbs such as calendula, eyebright, or goldenseal should be available at health food store. You can purchase a pre-made mix or add a 1-2 drops of the herbal tincture to an eye bath.

• Eat anti-inflammatory & antioxidant rich foods: ginger, turmeric, beetroot, green leafy vegetables, pineapple plus the pineapple core contains bromelain - anti-inflammatory enzyme) in juices. Berries; goji, blueberries, elderberries, cranberries. Fatty fish; mackerel, tuna, salmon, sardines. To support your immunes system and help reduce inflammation in your body.

• Supplements:  B vitamins to support your nervous system and detoxification. N-acetylcysteine (NAC) supports detoxification and helps reduce oxidative damage that may be caused by smoke inhalation. Vitamin C supports the immune system and is also an antioxidant reducing toxins in the body.

• Herbal Stress Support: Withania / Ashwaghanda, lemon balm / Melissa off., passion flower, kava.

• Herbal Immune support may include: Echinacea,  marshmallow root, mullein, elecampane and licorice (not for those with high blood pressure).

Remember the key is to reduce exposure when possible. Smoke inhalation commonly happens when you get trapped in a contained area, so if there is of course no fire and you are in your home, close windows and turn on fans. Please take time for gentle soothing activities that soothe your soul and always ask for help when you need it.

Lifeline is available 24hours and have helpful information for those affected by natural disasters.

My love goes out to all, please take care.

Christine x

More articles you may find helpful…

Which Detox Suits You

10 Cleansing Tips for the Holiday Season

The Number One Principle for Health and Why Self Care is So important

Good Sleep & How to Get it

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

Exposure to Toxic Smoke

I recently saw the article about the firefighters in the West Footscray factory fires, posted locally in WeFo. It really got me thinking about how sad it is that those who protect us in our community have had such exposure to toxic waste. They said they had literally breathed it in. It was unavoidable. They are now living with potentially un-diagnosed chronic conditions. I see people like this weekly in clinic. Often due to toxic exposure in their own homes and environments.

AGE ARTICLE - What Happen to us in West Footscray

The article really prompted me to think about when the fire first started… How did I react to protect my family?

The first thing I think about with toxic exposure is, remove to the offensive toxic item. Well in this situation the people needed to be removed. That didn’t happen. So If this is not possible or doesn’t happen, there is still a lot we can do to support our health.

The first thing I personally did was get started with some liver support. The liver is the main organ to detoxify the body of chemicals, medications and excess hormones among other thing. Anything really that we are exposed to, that the body doesn’t need in excess is, mainly detoxified by the liver. So we need to support this organ to do the amazing work it is capable of actually doing.

Herbs and supplements that can support the liver are…

A good quality B vitamin supplement - help with phase 2 detoxification and support the body to excrete them through other organs. They also support the nervous system in times of stress.

St Mary’s Thistle or Silymarin - is known for its liver support and detoxification qualities.

Vitamin C - is essential for your immune system which may be suffering post exposure and regrowth of new cells.

When taking anything it is important to ensure it doesn’t interact with your medications.

Detoxify the mind of all of the bad thinking about this is often ignored. In reality we cant always stop these exposures from happening. It is important to work through these feelings in a helpful way. My family and with many of my clients we use The Work of Byron Katie for this. You may benefit from speaking to a good friend, your psychologist or someone on a hotline. 131114 - Lifeline 1300 22 4636 - Beyond blue There are many people to choose from to talk to here: Health - Mental health help lines

I lived with an un-diagnosed chronic health condition for many years due to toxic exposure and trauma. So I can say from personal experience. There is hope! Now I live totally pain free after years of chronic pain.

There is hope and so much you can do. Please don't feel like this is impossible.

Christine x

Here are some articles about detoxification you may find helpful…

Which Detox Suits You

10 Cleansing Tips for the Holiday Season

The Number One Principle for Health and Why Self Care is So important

Good Sleep & How to Get it

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

Autoimmune Conditions

Auto-immune conditions are becoming so much more prevalent in Australia and around the world. At the time of writing this there are 81 different autoimmune diseases as well as those being labeled as idiopathic. In Australia the statistics are approximately 1 in 20 and this has become one of the most significant health issues in the world.

Auto-immune diseases are a broad range group of conditions that may involve almost every human organ system, including diseases of the nervous, gastrointestinal and endocrine systems, as well as skin and other connective tissues, eyes, blood and blood vessels.

Some autoimmune conditions such as Hashimoto’s Thyroiditis or thyroid disease, Multiple Sclerosis or Type 1 Diabetes affect mainly one organ, however they may also significantly effect other parts of the body.

Others are systematic. For instance; rheumatoid arthritis, lupus erythematous or scleroderma.

Commonly known autoimmune diseases:

• Rheumatoid arthritis.

• Hashimoto’s / thyroid disease.

• Grave’s disease.

• Systemic lupus erythematosus (lupus). ...

• Inflammatory bowel disease (IBD); Crohn’s disease, Ulcerative Colitis.

• Multiple sclerosis (MS).

• Type 1 diabetes mellitus.

• Guillain-Barre syndrome.

• Chronic inflammatory demyelinating polyneuropathy.

• Psoriasis.

• Sjogren’s syndrome.

• Coeliac disease.

• Psoriasis.

What is the cause of Autoimmune Disease?

All of these diseases share an underlying problem. – The body’s immune system becomes confused or is miss-directed and may attack the organs it is intended to protect. Historically, autoimmune diseases were categorised as Th1 organ-specific dominant or Th2 systemic dominant conditions. Currently it is believed, Th17 cytokines drive the inflammatory response and are linked to the severity of autoimmunity. It is thought that this results in a loss of immune tolerance and increased inflammation in the body.

There are several key areas of immune dysfunction that are common to most autoimmune diseases, which can lead to tissue damage and infection. The core treatment strategy for managing autoimmunity should be to address the immune response which is leading to that inflammation.

Some of the causes and contributing factors include:

Hormonal Imbalances

Vitamin D

Hidden infections in the body that effect the immune system

A build up of toxins

Bacterial overgrowth in the gut and fungi in the microbiome

Stress can exacerbate all of this and symptoms.

Environment is a key factor for your health

Environmental factors refer to the food we eat, what we are exposed to and what our body was previously exposed to that we may not know even about such as viruses or pathogens.

Many studies also indicate autoimmune conditions to be triggered by a physical or emotional trauma, such as; a death of a loved one, a car accident, a neck injury, as well as long term chronic stress. - Try a search in Google Scholar if you would like to see some research on this.

There is still so much we do not fully understand about autoimmunity and there is no absolute research as autoimmune conditions can be so multifaceted.

Initially my job is to be a bit of a detective and deeply question and try to establish, some of the exacerbating factors. This is why I spend so much time asking many of questions of every individual person I work with. The pertinent question I ask people in consult is, “When did this start and did anything significant happen in your life prior to this?” It is so important to have the full picture to really understand each individual. Those who are willing and able to deep dive with this journey do really start to see change.

My aim is to support the bodies’, as well as the minds’ response to any chronic ongoing pain and inflammation. Whilst also taking into account a wholistic approach. Seeing ‘the person’ in front of me and not giving all of the attention merely to ‘dis-ease’. - We are ALL unique beings after all.

We look at environment, food, mindset, stress and genetic predisposition.

The really good news is we have a lot of control over our own environment, regardless of our genes and the body its own innate ability to heal.

What you can do from home for now…

Follow an anti-inflammatory diet plan including the following…

Eat/Drink:

Eat a whole food organic diet every day. - Including, oily fish, nuts, seeds, a rainbow of vegetables everyday.

Eat food that looks like food and doesn’t come in a packet.

Eat small regular meals to support your blood sugar and energy

Drink at least 2 litres of quality filtered or spring water daily - including herbal teas. - I have found remineralising water filters to be highly beneficial and help with pain and fatigue reduction while reducing the toxic burden on your body. this is a very small price when you see the benefits as I do.

Do gentle Yoga & a simple meditation daily.

Avoid:

Gluten - Wheat, rye, oats, spelt, kamut and barley. Any processed and baked good.

Avoid dairy.

Any artificial sweeteners sugars or colourings.

Avoid Omega-6 Oils - sunflower, grape seed, cottonseed oil, soybean, canola, , rice bran, safflower and corn oils.

Avoid the deadly nightshade family. - tomato, capsicum, chilli, potato – as these are seen to contribute particularly to joint to pain and rheumatoid arthritis .

This is not forever…

Remember this is not forever…it may mean your body needs to take a break from the avoid list for a while to re set itself.

Longer term I recommend considering a cleanse using herbal medicines with gut support and restoration with probiotics.

Having experienced chronic fibromyalgia for many years and rheumatoid arthritis, there is such value in making simple doable changes longer term. They can really change ‘the game’ with our health.

My own healing journey took time, effort and persistence . I had been unwell for so many years. The key was a readiness as well as a willingness to start making change. In my experience this is the the biggest challenge facing my clients today. The change can be hard to make in a chronic condition, especially when we don’t see results straight away.

I also highly recommend practices to support healing. Meditation, yoga and mind-set work that resonates with you. As well as addressing any trauma that may have preceded the onset of your condition. - When we do this work, I generally see what we call ‘shifts’.

This is when the healing really can begin.

So much Health & Wellness to You!

Christine Carley - Naturopath / Herbalist / Nutrition

Transpersonal Facilitator

Facilitator - The Work of Byron Katie

Quantum Healing Techniques - Kinesiology & Breath Work

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

B12 Supplements & Long-Term Toxicity

Hello Lovers of Health,

this week I had a patient come to see me for long-term fatigue and generally just not feeling like himself for years.

He said: "I just feel toxic and tired...I have been like this for years" .

I discovered that he had been taking an over the counter B12 supplement for about 15+ years for no apparent reason. - He said: "I read that is good for me and I may need it?".

This is something I hear all of the time! B12 supplementation. Especially with my vegan patients. And this really concerns me. There is so much on Dr Google, recommending B12 and how safe it is because it is water soluble....this is Not true.

So anyway we did a preliminary urinary metal test and found excessive amounts of cobalt in his urine. Do you know where this comes from? ANSWER: Excessive amounts of B12 supplementation.

He had also chosen a cheep over the counter B12, which was just not absorbing in his system and it seemed, to put it simply, his kidneys were trying to get rid of the excess for a very very long time. Further investigation found he had reduced kidney function in his pathology. - A study found, B12 may lead to negative health outcomes in those with diabetes or kidney disease, including 1mg per day.

I have also seen over supplementation of those taking zinc, which can also displace copper (required by the body for the nervousness system) and over supplementation of iron, which can also effect liver function long term. - This is why testing is so important. 

Other common supplements that may be toxic or have side effects:
Selenium
Vitamin K, B6, A, E, Iron to name a few.

Please make a free 10min booking if you or friends & family have any questions at all about the supplements and forms you are taking.  I am more than happy to support you all where I can.

If you or a family member are confused about your medications I recommend you go to your GP or pharmacist and ask for a medication review.

ASK QUESTIONS:  "Why am I taking this?  What are the side effects?   Do I still need it?  How long will I need to be on it?  Are there any other options?"  

If you want to find out exactly what forms and dosages of supplementation are best for you, please call me.  This is what we are trained specifically to help you with.

Love, Health & Healing to ALL!
Christine x

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

The Number One Principle for Health & Why Self Care is So Important

Hello to you All,

I thought I would check in with you all today.   This was prompted by a client I saw who came to see me after thinking about it for a number of years.   I had been seeing his partner for a long time, but hadn't seen her for a year so I though she had gone on her merry way.    He had been struggling with chronic health conditions for more than 20 years and he came to see me for his gut health and general well being.   We had a really beautiful first consultation.  At the end when he was leaving, he turned around and said "I have got to say something.  I have been meaning to see you for years."   He had tears in his eyes...and I really stopped, listened and waited, as he couldn't quite get the words out.   He said:  "I have seen what you have done for my wife and today I feel like I have truly been heard.  I feel like I have had so many questions answered, that have been unanswered for such a long time.   I feel like I have been waiting for this for a long time".    In his own words, he gave me his deep gratitude and thanks.   He was paying me gratitude for the space he had been given.   He was also paying gratitude to himself for giving himself the space he obviously had been waiting to give for many years.  - I am not sure if he knows this yet.   

This is why I love, this work.  I love what I choose to do.

What I wanted to talk about before I got into that story today is committing to your health and how to do that.  What I realised, also took me a long time and many years to realise.  It was my own commitment to my own health and my mental health that would be the turning point for me on my own journey.  

So Here is the Number One Principle for Health

You might need a pen.  This is a tip, an idea, a seed that I am planting.  I wasn't ready for it for a long time.

This is the talk I have with many of my clients.

Principle number one

Principle number one Is committing to making your health, your number one priority.  This means believing that you are a valuable person.   This also means (and this includes mums', dads' and animal lovers), this means you are the most important person in your life.   Because without putting on our oxygen mask in the plane, we cant help anyone else.   When we do put on our oxygen mask on first in the plane, it is a trickle down effect.   We sit at the top of the pyramid in our world and below that are our first most important people, below that are our other important people and so on.... and below that is then being able to help a whole lot of other people, beings and animals.

This is truly how I feel in my heart much deeper now that I have my own health in a place where I can truly say, I feel the most vital and energetic that I have ever been.  When I was in the deepest illness called fibromyalgia for many years, I didn't have the ability to help others.  Now I feel I do.

I still hold and practice principle number one.    If my health and well being is the most important, then I am able to help other people.  I get more clarity on this if ever I get sick or I go on holidays and I take care of my self.

How Do I Do this?

The way to do this is to have an open mind.  It can be a really different way of thinking for some people, to put themselves first when they continually put their children, their puppies or their parents first.  They put this on hold or that on hold, because I cant do this.  I hear it a lot.  I hear from my older clients who are in their 60s say, "I cant do anything for my health until I have mum or dad sorted out.".  There is always going to be an excuse.

So if you are open minded and are willing to explore the cause of your dis-ease.  You need to be willing to put yourself at the top.

I had to share this with you after my beautiful restorative yoga class at Dharma Circle, which I highly recommend if you are willing.  This is when I get clarity.  To make time for yourself, sometimes you need to get the old stuff out of the way and bring in the new concepts and ideas and allocate 'you' time.  Time for your well being.  Especially if your excuse is "I don't have time because"  ...you can map your week out on a timetable.  Allocate work time and play time.  Especially for those Virgos who like to map things out.

Self care for you may look like....

Meditation & Yoga

Walking in nature

A little country hike

Dancing or dancing classes

Running

Self development workshops

A Health Retreat

Walking with your face in the sun

A massage

Deep breathing techniques

Weekends away

A regular holiday

True healing happens when you learn to listen to the messages of your body and you put your health, your mind and prioritise your time first.

I wanted to share this with you today because we are all worthy and special human beings.

If you have any words of wisdom or questions to share.  Please pop them on this thread.  We can all benefit from your innate wisdom too.

Enjoy the sunshine.

Love Chris x

Here is a wonderful morning meditation from Abraham Hicks - CLICK HERE

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

For more on her retreats and holistic wellness program touch here:

FACEBOOK or INSTAGRAM

or call (61+) 0409027221

5 Tips On How To Increase Your Iron

5 Tips On How To Increase Your Iron

Although it is very common, many people do not realise they have iron deficiency anaemia.  Iron deficiency anaemia is the most common type of anaemia.  It occurs when our body is low in iron.  Your body is able to store iron, however it is not able to produce it.   Therefore we must obtain our iron from foods or through supplementation.

Here are 5 easy ways you can increase your iron through diet

1.     Eat vitamin C rich foods with an iron rich meal. Eg: kiwi fruit, red capsicum, 1/2 lemon squeezed in water, berries.

2.     Include iron rich foods in your diet such as:  red meat and offal,  liver (try liver pate).  chicken, duck, turkey and fish also have iron.

3.     Include iron rich veggies and legumes in your diet daily:  broccoli, spinach, silver beet, fresh raw grated beetroot, kidney beans and lentils.  Almonds, pumpkin seeds, prunes.

4.     If you are really low in iron and need to supplement, take a quality powdered vitamin C supplement prior to your iron supplement.

5.     Coffee and tea may hinder absorption of iron, so don’t drink them close to your meal or supplementation.

Vegetarians, be mindful that you are getting enough Iron and B12. – You may have to supplement.

If you experience constipation due to your supplement, a naturopath should be able to help you find a supplement that does not cause this side effect.

If you experience any of the symptoms listed below, get your blood checked with your doctor.  You can have your iron checked with a simple blood test through your GP.  Your doctor will do a complete blood count (CBC) as well as iron and ferritin (your iron stores). 

Sometimes the test will come back within range, however as a naturopath, I like to see your Iron stores within optimal range, not just within range.   At the lower end is not always good enough for optimal health and well being.    This means, I don’t want to see your iron and ferritin at the lower end of normal, as you can still be experiencing fatigue and several of the common symptoms listed below. 

Symptoms of low iron may include:

Fatigue

Weakness

Shortness of breath

Dizziness

Headaches

Brittle nails

Pale skin and

Tongue swelling, soreness and a pale tongue

Irregular or fast heartbeat

Unusual food cravings

Please consult your doctor if you are experiencing any of these symptoms.

If you believe you have issues with low iron, iron absorption due to your gut health or menstrual issues, please get in touch to find out more about how I can help.  You can book a FREE 10min phone consultation online: http://lovethyhealth.com.au/contact/

Christine Carley

Naturopath BHlthSc. (Nat) NHAA ECNH

Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.

Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221

*National and International Telehealth available

For more on her retreats and holistic wellness program touch here:

FACEBOOK or INSTAGRAM

or call (61+) 0409027221