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

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  

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

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

Embracing Menopause

As women, we go through different cycles in our lives; each cycle to be embraced and celebrated.

How do you think of menopause?  Is it a time of relief from monthly menstruation?  Or perhaps it comes with a feeling of loss of fertility and uncomfortable symptoms.

Menopause is a beautiful time in a woman’s life when the body’s hormonal levels shift, just as nature intended.

What exactly is menopause?

Menopause is defined as the permanent cessation of menstruation. The average onset is at around 50 years of age, but it may occur earlier or later. A woman has around 1 million eggs at birth. The follicles which house the eggs during each cycle release oestrogen and progesterone. As the number of eggs decline over the decades, oestrogen and progesterone levels drop.  At the same time, the secretion of follicle-stimulating hormone and luteinising hormone by the pituitary gland increases, resulting in increased amounts of androgens.  These androgens can be converted to oestrogens by fat cells in the body, although overall oestrogen levels are still much lower during menopause than they were during the reproductive years.

So what is perimenopause?

Perimenopause is the time prior to menopause, during which many women ovulate irregularly due to decreased oestrogen levels, and resistance of the remaining follicles to ovulatory stimulation. It is during perimenopause that many women experience symptoms such as hot flushes, headaches, vaginal changes and mood swings.  It’s important to note that not every woman will experience all of these symptoms, and each woman experiences their symptoms to a different degree. That’s the beauty of the human body, we are all different and unique.

Beyond the physical

In western societies, menopause is often regarded as a negative, declining time. We would do well to adopt the viewpoint of more traditional cultures, which regard menopause with respect, and as a symbol of wisdom and positive change. Research even suggests that a woman’s expectations and views of menopause have a direct impact on the severity her symptoms.

So embrace this amazing time of your life, accept the natural transformation that is occurring in your body, and know that natural therapies have much to offer during this time.

How a naturopath can help

A naturopath can assess your individual hormonal balance, through clinical presentation and/or functional testing. A naturopath has many tools to help you balance your hormones for a smooth transition into menopause. They can:

Advise you on the correct foods to eat (and which foods to avoid) to support your health and wellbeing

Prescribe a tailor-made liquid herbal remedy to relieve symptoms such as hot flushes, night sweats, sleeplessness, anxiety and depression

Prescribe supplements including minerals, vitamins, bioflavonoids and essential fatty acids, depending on your individual needs

Provide lifestyle recommendations to help your body and mind adapt to the changes in your body

Identify and address any other underlying conditions which may be responsible for your symptoms (such as underlying infections, impaired thyroid function, digestive issues, stress etc)

What you can do

1.     EAT RIGHT

With decreased oestrogen levels, phytoestrogens (plant compounds which modulate oestrogen activity in the body) are especially helpful for perimenopausal and postmenopausal women. Although phytoestrogens vary chemically from oestrogens, they can bind to oestrogen receptors in the body and so have a similar, although weaker, effect than oestrogen itself. In this way, they can balance the effects of too little (or too much) oestrogen. Phytoestrogens are found in flaxseeds, berries, nuts and legumes. Soy beans contain particularly high levels, but always choose organic soy in order to avoid genetically modified crops. Flaxseeds are also anti-inflammatory and have been shown to combat vaginal dryness which many women experience during menopause.

Avoid caffeine, which can contribute to decreased bone mineral density and deplete the adrenal glands. Choose herbal teas instead – sage is great for hot flushes, and chamomile is helpful for restlessness.

Eliminate processed foods and refined sugar, which can promote the presence of candida, and further increase the risk of diabetes and metabolic syndrome. Adopt a clean whole food diet instead – vegetables, fruit, whole grains, vegetarian protein, nuts, seeds, legumes.

Avoid saturated, trans and hydrogenated fats. Replace them with healthful unrefined monounsaturated and polyunsaturated fats – nuts, seeds, avocado, eggs, olives.

Monitor how your body responds to spicy foods – chilli and other spices may cause heat in the body and aggravate hot flushes.

2.     MOVE YOUR BODY DAILY
Regular exercise is of immense benefit to peri-menopausal and postmenopausal women. It reduces the frequency and severity of hot flushes, supports cardiovascular health, prevents weight gain, increases bone density, and boosts mental health. You need not do rigorous exercise every day, even just taking the dog for a walk or doing some yoga in the garden will provide benefits. Mix it up, with a combination of cardio, resistance training and stretching.

3.     SUPPORT YOURSELF EMOTIONALLY
Make sure you are surrounding yourself with supportive people during this time. Be kind to yourself, and listen to what your body needs – this may be more rest and sleep. Treat yourself to a soothing bath, lay the to-do list aside for one day, and do what nurtures your soul.

4.     GET IN TOUCH

For more information on phytoestrogens, herbal medicine, meal and snack ideas, and a sample daily diet to support your body during menopause.

If you are struggling with your menopausal symptoms, please contact me I’m happy to help you. You can make a free 10min discovery call here: Free 10min Discovery call & Bookings

Christine Carley - Qualified 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

Love Thy Health, West Footscray  0409 027 221

This article provides general information and is not intended to constitute advice.  All care is taken to ensure information is accurate and relevant.  Please see your practitioner for personalised health treatments and advice.