Feeling Exhausted and Stressed? Here's How a Naturopath Can Help You Navigate Peri-Menopause and Get Your Energy Back

Feeling Exhausted and Stressed? Here's How a Naturopath Can Help You Navigate Perimenopause and Get Your Energy Back

If you’ve been feeling more tired than usual, struggling to keep up with your day, or battling stress that feels out of control, you’re not alone. For many women, perimenopause and menopause bring significant changes that can leave you feeling drained, anxious, and just plain worn out. But the good news? There’s a natural way to find relief, regain your energy, and feel like yourself again.

Why Does Menopause Make You Feel So Tired and Stressed?

During perimenopause (the years leading up to menopause) and after menopause, your body experiences huge hormonal shifts. This is the time when oestrogen and progesterone levels start to drop, and the balance between these hormones and stress hormones like cortisol can be thrown off. When cortisol levels rise—whether because of stress, hormonal changes, or both—it can lead to feelings of exhaustion and overwhelm.

In fact, 85% of post-menopausal women report feeling mentally and physically exhausted. This hormone imbalance can disrupt your sleep, cause weight gain, and even affect your mood. And if you're already dealing with stress or a busy lifestyle, it can feel like everything is just too much.

The Impact of Hormonal Shifts on Your Body

These hormonal changes don’t just affect your energy levels—they can also influence many other areas of your health, including:

• Weight gain: Hormones like cortisol can increase fat storage, especially around your belly.

• Thyroid function: The changes in your hormones can make your thyroid work harder, leading to symptoms like tiredness and feeling sluggish.

• Bone health: The reduction in hormones can also affect your bone density, making your bones more fragile.

• Sleep: Low oestrogen and progesterone can lead to difficulty sleeping, waking up frequently during the night, or hot flashes.

The good news? You don’t have to just “ride it out.” A naturopath can help you manage these changes with natural strategies, so you can feel more balanced, energized, and in control.

How Can a Naturopath Help You During Perimenopause and Menopause?

1. Boost Your Energy Naturally Naturopaths can help restore balance to your hormones and energy levels. With the right herbs, nutritional support, and lifestyle changes, you can feel less tired and more vibrant. For example:

   • Magnesium: Helps reduce stress and improve sleep.

   • Withania (Ashwagandha): A powerful herb that calms the nervous system and supports energy levels.

   • Rhodiola: Known for reducing fatigue and improving mental clarity.

2. Support Your Sleep Struggling with sleep is one of the biggest complaints for women during menopause. A naturopath can recommend herbal remedies like Passionflower or Ziziphus, which promote restful sleep and help with night sweats. Sleep is essential for restoring your energy and reducing stress, so getting it right can make a world of difference.

3. Manage Stress and Anxiety Menopause often brings stress and mood swings. Naturopaths can guide you in balancing your stress hormones and offer herbal support to help reduce anxiety. Herbs like Siberian Ginseng and Rhodiola help you manage stress better, making you feel calmer and more centred.

4. Balancing Your Hormones Hormonal changes during menopause affect everything from your mood to your metabolism. Naturopaths can provide targeted support to balance your hormones with natural treatments. For example:

   • Vitamin B6 and zinc are essential for maintaining hormone balance and reducing mood swings.

   • Chaste Tree (Vitex) can help with hot flashes and irritability.

5. Maintain a Healthy Weight Menopause often comes with weight gain, especially around the belly area. Naturopaths can recommend dietary changes and supplements to support your metabolism and manage weight gain naturally.

6. Improve Your Mood Feeling emotional or overwhelmed is common during this phase. A naturopath can recommend adaptogenic herbs that help with stress and improve mood. Withania (Ashwagandha), for example, is known for helping with both stress relief and mental clarity, so you can feel like yourself again.

7. Thyroid Support Hormonal changes can impact your thyroid, leading to symptoms like fatigue and weight gain. A naturopath can guide you with nutrition and supplements like selenium and iodine, which support thyroid function and help you feel more energized.

If you’re dealing with energy dips, stress, or other menopause-related challenges, a naturopath can provide personalised support that addresses the root causes of your symptoms. By focusing on natural solutions like herbs, nutrients, and lifestyle changes, a naturopath helps you feel your best—without relying on harsh medications or treatments.

Through naturopathic support, you can regain your energy, improve your sleep, and feel more in control of your body during this transformative phase of life.

Ready to Take Control of Your Perimenopause / Menopause Journey?

If you’re ready to manage the symptoms of perimenopause/menopause naturally and start feeling better, it’s time to talk to a naturopath. Together, we can create a plan that’s tailored just for you—helping you restore your energy, balance your hormones, and live life to the fullest.

Book an appointment today, and let’s start working on your wellness journey!

Understanding Acne: A Naturopathic Perspective

Acne is a common skin condition that affects people of all ages, but it can be particularly frustrating during adolescence and early adulthood. From a naturopathic perspective, acne is not just a skin issue but a reflection of deeper imbalances in the body. By addressing these root causes and supporting the body with essential nutrients, we can promote clearer skin and overall health.

The Drivers of Acne

1. Hormonal Imbalance:

   - Hormones play a significant role in acne development, particularly androgens like testosterone. An imbalance in these hormones can increase sebum production, leading to clogged pores and acne.

   - Women may experience acne flare-ups during menstrual cycles, pregnancy, or conditions like polycystic ovary syndrome (PCOS).

2. Gut Health and Digestion:

   - The gut-skin connection is well-established, with digestive issues often manifesting as skin problems. Dysbiosis (an imbalance of gut bacteria), poor digestion, or food intolerance can contribute to inflammation and acne.

   - A diet high in processed foods, sugars, and dairy products can exacerbate acne by promoting inflammation and disrupting gut health.

3. Liver Function:

   - The liver is responsible for detoxifying the body, including excess hormones and toxins. If the liver is overburdened or sluggish, these toxins can accumulate and be excreted through the skin, leading to acne.

4. Stress and Adrenal Function:

   - Chronic stress triggers the release of cortisol, a hormone that can increase sebum production and inflammation, contributing to acne. Additionally, stress can disrupt sleep and digestion, further exacerbating skin issues.

 5. Nutritional Deficiencies:

   - Nutrient deficiencies, particularly in vitamins and minerals essential for skin health, can make the skin more susceptible to acne. A diet lacking in these nutrients may impair the skin's ability to heal and regulate oil production.

Key Nutrients for Clear Skin

1. Zinc:

   - Zinc is a powerful mineral with anti-inflammatory properties, crucial for regulating sebum production and supporting immune function. It can also help reduce the severity of acne and speed up the healing of blemishes.

    - Food Sources: Pumpkin seeds, oysters, beef, chickpeas, and cashews.

 2. Vitamin A:

   - Vitamin A is essential for maintaining healthy skin, as it helps regulate cell turnover and reduce the production of keratin, a protein that can block pores.

   - Food Sources: Sweet potatoes, carrots, spinach, and liver.

3. Omega-3 Fatty Acids:

   - Omega-3s have anti-inflammatory properties that can help reduce the redness and swelling associated with acne. They also support overall skin health by maintaining the skin's lipid barrier.

    - Food Sources: Fatty fish (like salmon and mackerel), flaxseeds, chia seeds, and walnuts.

4. Probiotics:

   - Probiotics support gut health by promoting a balanced microbiome, which can reduce inflammation and improve skin conditions like acne. A healthy gut can also enhance nutrient absorption, supporting overall skin health.

5. Vitamin E:

   - Vitamin E is an antioxidant that helps protect the skin from oxidative stress and supports skin repair. It works synergistically with other nutrients, like vitamin C, to enhance skin healing.

 Food Sources: Almonds, sunflower seeds, spinach, and avocados.

6. Vitamin C:

   - Vitamin C is essential for collagen production and skin repair. Its antioxidant properties help reduce inflammation and protect the skin from damage caused by free radicals.

    - Food Sources: Citrus fruits, bell peppers, strawberries, and broccoli.

 7. Magnesium:

   - Magnesium helps regulate stress hormones and supports the detoxification process, making it an important mineral for managing acne. It also helps balance blood sugar levels, which can prevent insulin spikes that contribute to acne.

Food Sources: Dark leafy greens, nuts, seeds, and whole grains.

Naturopathic Strategies for Acne

Herbal Support: Herbs like burdock root, dandelion, and milk thistle can support liver function and detoxification, helping to clear toxins from the body that might otherwise manifest as acne.

Dietary Adjustments: Reducing sugar, dairy, and processed foods can help reduce inflammation and improve gut health. Incorporating more whole foods rich in the nutrients mentioned above can support skin health.

 Stress Management: Incorporating stress-reduction techniques like meditation, yoga, and deep breathing can help balance cortisol levels and reduce acne flare-ups.

Hydration: Drinking plenty of water is crucial for skin health, as it helps flush out toxins and keep the skin hydrated.

By understanding the underlying causes of acne and addressing them with targeted nutrients and lifestyle changes, we can support the body's natural ability to heal and achieve clearer, healthier skin.

How to Eat Healthy and Beat the Cost of Living: Tips from a Naturopath

As a naturopath who juggles a busy life with a family of five—including twin toddlers who seem to think food belongs anywhere but their mouths—I understand the challenges of feeding a family on a budget. The cost of living is constantly on the rise, but with a few smart strategies, we can eat healthily without breaking the bank.

Plan and Prep

Planning our meals in advance is a must for us. By knowing exactly what we need for the week, we can avoid impulse buys and reduce food waste (though the twins still manage to waste a fair bit—toddlers!). Meal prepping on the weekends also saves time during the week, taking the pressure off meal times and ensuring we always have healthy options ready, this also reduces quick trips to the supermarket for one-off items that turn into 10-off items!

Fresh Foods and Seasonal Shopping

Eating fresh fruits and vegetables is a cornerstone of a healthy diet, but it doesn’t have to be expensive. We focus on buying seasonal produce, which is often cheaper and more nutritious and we also use a mix of frozen with fresh to help keep the costs down.

Shop the Sales and Compare Prices

Before heading out for our weekly shop, I take a few minutes to compare prices and check for sales. Different supermarkets often have different items on special, so it pays to be a savvy shopper. There are also several apps and websites that can help you track sales and compare prices, making it easier to plan your shopping trip and maximize savings. Additionally, don’t overlook your local fruit and veg stores—they often have competitive prices and fresher produce compared to big supermarkets. Shopping there not only supports local businesses but can also lead to discovering new, affordable options for your meals.

Embrace Vegetarian Meals

To keep our grocery bill in check, we also incorporate a vegetarian meal at least once a week. Not only is this easier on the budget, but it’s a great way to get a few additional veggies into the diet. Things like a veggie risotto or a vegetable curry and even soups are great (no soups here just at the moment though, the twins would just end up wearing it!)

Buy Meats in Bulk

One of our family's go-to strategies is buying meats in bulk and again checking what’s on sale. It’s a great way to save money, and with a little creativity in the kitchen, you can create a variety of meals without getting bored. We separate the bulk meats into portions and freeze them, ready for use whenever needed. This way, we always have protein on hand without the premium price tag.

Fun Food Night

Every week, we have a “fun food night” where everyone gets to eat what they want (there are some rules) The kids absolutely love this tradition, and while it gets a bit weird sometimes—there are no sweets allowed, so it’s still relatively healthy and made up mostly of things like toasted sandwiches, scrambled eggs and mac and cheese and sometimes things like homemade pizzas. This night gives Mum and Dad a bit of a break and the kids something to look forward to and adds a bit of excitement to our meal planning.

Join a Membership Program with your Supermarket

 Another fantastic way to save is by signing up for a membership, we have a Woolworths one and as a member, you get 10% off your in-store shop once a month, which can add up to significant savings over the year. Plus, Woolworths offers a rewards program where you can earn points on your purchases. These points can be redeemed for discounts or saved up to help with the costs during the Christmas season. You can even spend and earn points at Big W too, it’s great come Christmas! It’s a simple yet effective way to make your grocery shopping more affordable.

By incorporating these strategies, we manage to feed our family healthy meals without breaking the budget. Remember, eating healthy doesn’t have to be expensive. With a bit of planning and creativity, you can nourish your family and beat the cost of living blues.

Happy healthy eating!

Understanding Food Intolerance: What Happens Inside Your Body

🌱 Understanding Food Intolerance: What Happens Inside Your Body 🌱

Last week, I shared a post discussing the difference between food allergies and food intolerances. Today, I want to go a bit deeper into the topic of food intolerances and talk about what actually happens inside your body when you consume foods you are intolerant to. I often I hear people say, "Oh, it's not an allergy, so I'll just have a little bit of this food and I’ll be fine." Unfortunately, that is not always the case.

Whilst food intolerances may not be as immediately life-threatening like allergies, they can still have a significant impact on your well-being. When you consume foods that your body is intolerant to, a cascade of reactions takes place internally. Let's explore what goes on behind the scenes.

🔸 Inflammation: Foods you are intolerant too trigger an immune response, which sets off a chain reaction of inflammation within your body. This inflammation can manifest as discomfort, bloating, and even pain.  Inflammation is a key driver behind many health conditions, such as digestive disorders, skin issues, joint problems, autoimmune conditions, and chronic diseases.

🔸 Digestive Distress: Your digestive system bears the brunt of food intolerances. Symptoms like diarrhea, constipation, abdominal pain, gas, and bloating can all occur. These symptoms occur when your body struggles to process the foods you are eating.

🔸 Disrupted Gut Health: Food intolerances can disrupt the balance of your gut microbiota, the trillions of bacteria residing in your digestive tract. This imbalance can impair digestion and nutrient absorption, leading to nutrient deficiencies.

🔸 Leaky Gut: Food intolerances can also contribute to "leaky gut" syndrome. The inflammation caused by these foods compromises the integrity of your intestinal lining, allowing harmful substances to leak into your bloodstream. This can trigger additional symptoms such as fatigue, brain fog, and skin problems.

Unfortunately, thinking that having a food intolerance means you can just have a small amount of the offending food and be fine is a common misconception. It's essential to recognize that even small doses of intolerant foods can have a significant impact on your body and well-being.

Respecting your food intolerances is an act of self-care. It's about listening to your body and understanding its unique needs. While you may not have a severe allergic reaction or a diagnosed condition like celiac disease, listening to your body's signals and avoiding foods that don't agree with you can lead to improved gut health, increased energy, and a better quality of life.

Let's prioritise our gut health and make choices that truly nourish our bodies. If you need advice please get in touch.

How to Boost your Childs Immunity this Winter

As a naturopath and a mother of three young children, I understand the significance of a strong immune system in kids. With the arrival of winter, many parents seek ways to enhance their children's immunity and protect them from common illnesses. In this blog post, I will share my top tips and insights on how to naturally boost your child's immune system. Let's dive in!

1. Nourish with Immunity-Boosting Foods: Ensure your child consumes at least five servings of vegetables and two servings of fruits each day. Include foods such as salmon, nuts and seeds for zinc, and immune-boosting ingredients like garlic, ginger, manuka honey and turmeric.

2. Choose Quality Supplements: While supplements can complement a healthy diet, it's crucial to select wisely. Avoid sugary, artificially flavoured options aimed at children. Instead, opt for high-quality supplements rich in immune-boosting vitamins and minerals such as Vitamin A, C, and Zinc. Look for supplements containing beneficial herbs like Echinacea and Elderberry, while avoiding added sugars and artificial sweeteners. Check out my instagram page for my home made elderberry syrup!

3. Harness the Power of Cod Liver Oil: Cod liver oil has been a trusted remedy for centuries due to its immune-enhancing properties. It is packed with vitamins A, D, and essential fatty acids, which support respiratory health and strengthen the immune system. Choose a reputable brand with a pleasant taste and administer a small daily dose, preferably half a teaspoon, alongside a meal.

4. Explore the World of Fermented Foods: Fermented foods are a treasure trove of beneficial bacteria and yeasts that can bolster your child's immune system. Introduce kid-friendly options like kefir and sauerkraut, and enhance their appeal by adding carrots and beetroot. Begin with small servings and gradually increase. For a concentrated dose of good bacteria, consider probiotic supplements. I recommend practitioner only brand Activated Probiotics.

5. Prioritise Restful Sleep: Ample sleep is crucial for your child's immune system to function optimally. Establish a consistent sleep routine and ensure they have enough rest time.

6. Encourage Regular Exercise: Regular physical activity plays a pivotal role in boosting the immune system. Engage in family-friendly exercises such as bike rides, beach outings, or active games. Strike a balance between exercise and rest to support immune health without overwhelming the body.

7. Prepare Immune-Boosting Chicken Soup: Chicken soup has long been revered for its immune-boosting properties. Prepare a nourishing batch using chicken bones, vegetables, herbs, ginger, and garlic. This delicious recipe provides essential nutrients to support your child's immune system. It can be a comforting breakfast option during colder months.

8. Optimize Mucus-Thinning Foods: Excess mucus can contribute to bacterial growth and respiratory discomfort. Incorporate mucus-thinning foods like garlic, onions, and spring onions into your child's diet. Additionally, ensure they drink at least one liter of water daily to keep the mucus thin.

By implementing these natural strategies and incorporating immune-boosting foods, supplements, and healthy habits into your child's routine, you can help strengthen their immune system and protect them from common illnesses.

For an acute consult to discuss practitioner only supplements please contact me at naturopath@kyliesartori.com.au

Is Low Stomach Acid the Cause of your Acid Reflux?

Did you know that low stomach acid can actually cause symptoms similar to those of high stomach acid? If you're experiencing acid reflux or other digestive issues, before you reach for the antacids it is worth considering low stomach acid as the cause of your digestive issues.

Low stomach acid, also known as hypochlorhydria, is a condition where the stomach doesn't produce enough acid to properly digest food. This can lead to a range of digestive problems, as well as other health issues. Some signs and symptoms of low stomach acid include:

1.    Acid reflux or heartburn. When there isn't enough acid to break down food, the stomach sends what little acid it does produce back up into the oesophagus, leading to discomfort.

2.    Bloating and gas: Without enough stomach acid, food may sit in the stomach for longer periods of time, leading to fermentation and the production of gas.

3.    Nutrient deficiencies: Stomach acid is necessary to break down nutrients in food, particularly proteins and minerals like calcium, iron, and magnesium. Without enough acid, these nutrients may not be properly absorbed by the body.

4.   Weak immune system: Stomach acid is also important for killing harmful bacteria and other pathogens that can enter the body through food. Low stomach acid may therefore increase the risk of infections.

If you suspect you have low stomach acid, there are several natural ways to support digestion and improve symptoms. These include:

1.    Apple cider vinegar: Drinking a tablespoon of apple cider vinegar in water before meals can help stimulate stomach acid production.

2.    Digestive bitters: These are herbal formulas that can help stimulate the production of digestive juices, including stomach acid.

3.    Betaine HCl: This is a supplement that contains hydrochloric acid, which can help replace the stomach acid that is lacking in low stomach acid.

4.    Avoiding food triggers: Certain foods can worsen acid reflux and other digestive symptoms. Common triggers include spicy foods, alcohol, and caffeine.

While low stomach acid can be uncomfortable and lead to digestive issues, there are also potential health risks associated with taking acid-blocking medications like Nexium. These medications work by suppressing stomach acid production but can also lead to nutrient deficiencies and an increased risk of infections. In some cases, they can also lead to rebound hyperacidity when discontinued, making the symptoms worse.

What causes low stomach acid?

Things to consider…

1.    Age: As we age, our bodies produce less stomach acid. This is why digestive issues become more common in older adults.

2.    Chronic stress: Chronic stress can decrease stomach acid production by affecting the function of the nervous system that controls digestion.

3.    Infections: H. pylori, a type of bacteria that can infect the stomach, can reduce the production of stomach acid.

4.    Medications: Certain medications, such as proton pump inhibitors (PPIs) and histamine-2 (H2) blockers, can decrease stomach acid production over time.

5.    Poor diet: A diet that is high in processed foods and low in nutrient-dense whole foods can impair digestion and reduce stomach acid production.

6.    Autoimmune disorders: Autoimmune disorders, such as pernicious anemia and autoimmune gastritis, can damage the cells in the stomach that produce acid.

Low stomach acid can also be caused by a combination of these factors, rather than a single underlying cause. By supporting the natural digestive function through diet and natural remedies, you can improve symptoms of low stomach acid without needing to use medications such as Nexium. If you are experiencing digestive issues, I recommend consulting with a qualified naturopath to determine the underlying cause and develop a personalised treatment plan.

If you have any questions please contact me at naturopath@kyliesartori.com.au or click the BOOK NOW button on my website.

Pregnancy Supplements

Pregnancy Supplements

Let’s chat pregnancy supplements! Pregnancy is such an exciting time but it can get overwhelming and many mums often wonder if they are getting adequate nutrients in their diet to support themselves and the developing baby. Whilst it is always important to eat a healthy well balanced diet and give up the junk foods and sugars, supplements can also help fill in any gaps you may have in your diet.

Here are the supplements I recommend for a healthy pregnancy:

Preconception / Trimester One and Trimester Two and Three Supplement.

Starting with a preconception multi at least 3 months prior to trying for a baby can help ensure your body has adequate levels of the all important folate. Folate has been well studied for reducing the risk of spinal cord defects as well as supporting a healthy pregnancy. I use Naturobest for my clients are they have a great preconception, first trimester and 2nd & 3rd trimester multi-vitamin. As your pregnancy progresses the requirements for different nutrients changes, with the greatest demand occurring in the last trimester.

Naturobest Multi’s has been developed by a naturopath with these demands in mind.

Folate sources: Oranges, strawberries, green leafy vegetables, spinach, beets, avocado, peas, pasta, beans, nuts.

Calcium

Calcium is important for the development of healthy teeth and bones. When pregnant a women requirements double! It can be difficult to meet these requirements through diet alone so supplementation is a good idea.

Food sources: : Dairy products, dark green vegetables, almonds, black strap molasses, tahini, chia seeds, tofu, and seaweeds.

Vitamin D

Vitamin D supports the immune system as well as bone health alongside calcium, and it can also help reduce the risk of pre-eclampsia. Many recent studies have shown adequate levels of vitamin d can help fight against COVID also.

Sources: Sun exposure, egg yolk, salmon, tuna.

Magnesium

Magnesium plays an important role in healthy nerve and muscle function, as well as playing a role in the development of bones and teeth. It also helps maintain normal blood pressure in the mother and can relieve muscle aches and pain.

Food Sources: Pumpkin Seeds, chia seeds, leafy greens, brown rice, avocado.

Vitamin K

Vitamin K is essential for blood clotting and helping wounds heal properly. Getting enough Vitamin during your pregnancy can help prepare for labour and recovery.

DHA

DHA (docosahexaenoic acid), an omega-3 essential fatty acid, is important for the developing brain, eyes, and heart of a developing baby. Deficiency in omega-3’s has also been found to play a role in postpartum depression.

Food sources: Salmon, mackerel, anchovies, sardines, walnuts, and flaxseeds.

Iron

Iron is needed to support healthy haemoglobin production which is in higher demand during pregnancy. Low iron intake can increase the risk of anaemia and iron deficiency during pregnancy can leave the mother feeling exhausted and lead to low birth weight babies. Many women cannot tolerate eating meat during pregnancy, especially in the first trimester so supplements can help make sure you meet your daily requirements.

Food Sources: Beef, pork, dried beans, spinach, dried fruits, wheat germ, iron-fortified oatmeal or grains.

Probiotics

Probiotics help support the beneficial bacteria in our gut and have been shown to reduce the paediatric instances of colic, reflux, eczema, and allergies. Taking a probiotic will help your babies microbiome thrive as well as helping the mother avoid constipation, yeast infections, and Group Strep B.

Tips to Improve Your Childs Gut Health

Tips to Improve Your Childs Gut Health

Digestive health is an important area for the whole family, it is not adults that need to focus on good gut health. Our gut microbiome contains trillions of bacteria and these bacteria play a key role in keeping children mentally and physically healthy and also reduce the risk of illness and disease. A poorly functioning gut can have a negative impact on children and symptoms include uncomfortable digestion, stomach aches, poor nutrient absorption, poor immunity and sleep, mood fluctuations and general fatigue.

 The gut microbiome is established in early years of life, so supporting your child’s gut microbiome while they’re growing is particularly important. Before the age of four, children’s microbiome remains flexible, making this a great time to build a strong and healthy gut. Beyond this age the microbiome becomes well established and is harder to change. Even before giving birth, pregnant mothers can have a positive impact on their unborn babies gut healthy by changing their own diet to include a wide variety of vegetables and fruit, eating natural probiotics and taking a probiotic supplement.

 Symptoms of microbiome imbalance in your child may include the following:

• Abdominal pain or cramping

• B12 and other vitamin/mineral deficiencies

• Bloating

• Constipation and/or Diarrhoea

• Fat malabsorption (losing weight despite proper nutrition)

• Gas

• Gastroesophageal reflux disease (GERD)

• Slow digestion

• Upset stomach after eating

• Diarrhoea or constipation

• Behavioural issues

• Skin conditions such as eczema, rashes, psoriasis

• Abdominal pains and cramping

• Mucous congestion, sinus infections and chest infections

We all want the best for our children and of course we would never intentionally do anything to harm their health, so how do things get out of balance in our little ones:

• The health of the mothers microbiome before she fell pregnant (gut health is passed down by the mother) 

• Being born via c-section vs vaginal birth

• Being Formula fed

• Anti-biotic use 

• Medications

• Diet high in processed sugars and refined carbohydrates (older children)

• Toxin exposure, cleaning products and things like canola oil, sunflower oil, BPA plastics

• Lack of fibre and prebiotics (inadequate fruit and vegetable intake)

• Sugar

• Processed foods

• Food intolerances

Tips to help improve your child’s microbiome:

1.     Include a wide variety of vegetables in your child’s diet, these are a good source of prebiotic fibre that help good bacteria thrive.  As a mother of a 3-year-old I know how challenging this can be so you may need to get creative, things like smoothies and homemade soups, as well as different types of homemade sauces or gravy. Kids also love food art so making things look pretty is a winner for us.

 2.     Swap out all your toxic cleaning products for natural cleaning products with no chemicals

 3.     Children need to be exposed to good bacteria so encourage playing in the dirt, playing with dogs/animals and using plain soap and water.

 4.     Avoid unnecessary antibiotics where possible. Obviously, there are going be times where antibiotics are necessary, and you can support your child with probiotics during these times to protect their gut flora.

5.     Keep junk food and unhealthy sweets to a minimum, they are the opposite of prebiotics as they help create a hostile environment for good bacteria. This will have a negative impact on the microbiome and so your child’s digestion and wider health.

 6.     Include fermented foods such as yogurt (can be non-dairy), kefir, sauerkraut, and kimchi daily.

7.     Add probiotics into your child’s diet, include these in smoothies or drinks.  

In the short-term the benefits of boosting your child’s gut health may include fewer upset stomachs, less skin sensitivities, better immunity and fewer allergies. Long-term, you’ll be helping to prepare their bodies for a lifetime of better wellness, and they’ll thank you for it when they are older .

Nutrient Deficiencies

Nutrient Deficiencies

If you’ve been eating a well-balanced diet yet you are struggling with nutrient deficiencies it might be time to investigate further and look at your gut function to understand why this is occurring. I often see clients who are deficient in many different nutrients even though they eat a well balanced diet.

In order for nutrients to be absorbed, our food must go through a chemical and mechanical digestive process which involves digestive enzymes. These enzymes break our food up into macro and micronutrients, things like protein is broken down into amino acids and carbohydrates are converted into glucose which in turn produces energy or is stored by the body for later.

Our small intestine plays a big role in nutrient absorption, and things like SIBO (small intestinal bacterial overgrowth) IBS and Celiac disease are linked to nutrient deficiencies as they prevent us from being able to absorb these nutrients properly.

In order for nutrients to be absorbed properly we need to have a healthy digestive system, when we have poor gut health, we typically have low levels of good gut flora, low levels of digestive enzymes and low levels of stomach acid preventing foods being broken down and absorbed efficiently.

So, you can see why no matter how healthy of a diet you eat, if your enzymes are lacking or you have poor gut health and low levels of good bacteria you really aren’t getting the benefit from these foods.

What factors can lead to poor absorption?

As I mentioned above IBS, SIBO and coeliac disease all have a negative impact on our absorption, but these are only 3 factors that impact the process. Other factors include eating a poor diet which is high in sugar and processed foods, not getting enough fibre, medications such as anti-depressants and blood pressure medications as well as alcohol and stress.

Alcohol has been shown to reduce the number of digestive enzymes in your GI tract making it difficult to absorb nutrients, so those who are big drinkers may find they suffer from reflux and heart burn, gas and bloating after a session of drinking. Stress increases our nutrient requirements, in particularly vitamin C, B vitamins and magnesium -- which can lead to irritability and fatigue when these nutrients become depleted.

Iron is commonly one of the first deficiencies my clients notice, these symptoms present as fatigue, pale skin, brittle nails, headaches, cold hands and feet, dizziness, dry hair, and inflammation of the tongue.  Your hair, skin and nails can show obvious signs of deficiencies.

In order to improve your absorption, it is first best to address the underlying cause of the issue, which is what us naturopaths do best!

If you are interested in booking an online session you can do that through this website.

I have also put together a 5-week course in order to help you overcome your digestive issues and heal your gut for better nutrient absorption, it’s called Healthy Gut, Happy You.

I’m all about empowering you to make the changes you need to improve your health, whether it be through my 5-week online course or personal sessions I will be your guide and support you on your journey.

Link to my 5 week course is below:

https://p.bttr.to/3clPIV5

As always, any questions drop me at line at naturopath@kyliesartori.com.au

Kylie x

Thyroid Health

Do you suffer from - Chronic Fatigue, Feeling cold, Unexplained weight gain, Brain fog, Mood changes or Digestive upsets. All of these symptoms suggest that your thyroid function is impaired.

Let’s take a closer look at the thyroid, and why you might want to take steps to optimise your thyroid health.

What is the thyroid gland?

Your thyroid gland is a butterfly-shaped gland located at the front of the neck. Although it is a small gland, it plays an essential role in your overall wellbeing.

What does the thyroid gland do?

The main function of the thyroid is to produce hormones. T3 and T4 are hormones that control your body’s metabolism, including heart rate, temperature, energy production and digestion.

The thyroid also produces another hormone, calcitonin, that regulates the levels of calcium and phosphate in the body.

What are the different types of thyroid disease?

There are several types of thyroid concerns, but there are three main ones to consider.

Hypothyroidism, or underactive thyroid, is the most common thyroid condition.

Hypothyroidism is often due to an autoimmune condition called Hashimoto’s, but it can also be caused by poor nutrition, high stress levels and medications. In some cases, low thyroid function can be a result of treating an overactive thyroid.

Hyperthyroidism is less common, but still a significant health concern.

Hyperthyroidism will usually be due to an autoimmune condition known as Grave’s disease. In some cases, inflammation or even cancer can cause the thyroid to produce too much T3 and T4.

Signs and Symptoms of Thyroid Conditions

Underactive Thyroid Symptoms (Hypothyroid)

• Fatigue / Exhaustion

• Weight Gain

• Hair Loss

• Always Cold

• Memory Loss

• Constipated

• Irregular or lack of Periods

Overactive Thyroid (Hyperthyroid)

• Anxiety

• Rapid Heart Rate

• Weight Loss

• Excess Sweating

• Feeling Hot all the time

• Hunger

• Trouble Sleeping

• Puffy Eyes

Factors that can impact your thyroid health

The thyroid glad is sensitive and can be easily impacted by different factors. Some things to be mindful of include:

Stress – this can inhibit the conversion and activation of thyroid hormones, as well as depleting vital thyroid nutrients. Stress throws out the balance of other hormones throughout the body, which can affect the thyroid indirectly as well.

Poor diet – a diet that is low in thyroid supportive nutrients and high in processed, sugary foods can contribute to thyroid concerns. Gluten has also been shown to contribute to thyroid conditions.

Gut Health - Poor gut health can lead to poor nutrient uptake therefore leaving your thryoid lacking in essential nutrients such as selenium and iodine.

Autoimmunity – an autoimmune state is the most common cause of thyroid disease. If you already have one autoimmune condition, you’re at a higher risk of developing an autoimmune thyroid condition.

High goitrogen intake – Goitrogens are compounds found in everyday foods that can inhibit thyroid function. If you consume large amounts of unfermented soy or raw brassicas such as cabbage, broccoli, kale and cauliflower, your thyroid may be impaired.

Medication – some types of medication can cause damage to the thyroid. If you’re unsure, ask your GP whether any of your medications could contribute to thyroid concerns.

Inflammation – if your thyroid is vulnerable, any type of inflammation can lead to thyroiditis, or inflammation of the thyroid. Inflammation can also contribute to flares in autoimmune thyroid conditions.

For futher assistace optimising your thyroid health you can contact me at naturopath@kyliesartori.com.au or book through my website.