🥵 Hot flushes 🔥
Hands up if you want a solution.... This study popped up and is kinda interesting. It links two areas of health that we're pretty passionate about here at New Leaf - Hormone Health AND Gut health with a sprinkling of a high qual poop testing and whole-food eating.
So, the results aren't super magical - but there WAS a reduction in the hot flushes by eating ½ cup of cooked soybeans every day (hello phytoestrogens), and there WAS some changes in the gut microbiome, which may or may not have contributed...more science needs to be done but we love that people are looking at hormone health wholistically.
So what else can we do about the HOT FLUSH -
What we do know is that there are a few things that help:
👉 Managing stress is a HUGE factor in reducing these flushes
👉 Herbal medicine can take the edge off like nothing else!
👉 Some research shows reflexology & aromatherapy can help
👉 Getting adequate sleep!
👉 Reduction in alcohol
👉 Phytoestrogens in your food (and herbal tonics)
The exact cause is unknown but likely influenced by various factors:
➡ It is believed to involve changes in the hypothalamus, a part of the brain that regulates body temperature.
➡ Low oestrogen levels, especially after menopause, contribute to these changes.
➡ The temperature regulation set point in the hypothalamus is thought to be altered.
➡ This alteration is linked to low oestrogen levels.
➡ A small increase in core body temperature may be a key trigger.
➡ Neurons in the brain, which undergo hypertrophy after menopause, play a role in this thermoregulatory dysfunction.
➡ Neurons cause increased signalling to heat dissipation effectors in the central nervous system (CNS).
➡ Signals also affect gonadotropin-releasing hormone (GnRH) neurons related to reproductive hormones.
➡ Oestrogen interacts with neurotransmitters like norepinephrine, endogenous opioids, and serotonin.
This interaction is considered part of the mechanism leading to hot flashes and night sweats.
Hope this helps!
If you're looking for a new way to manage your Endometriosis symptoms, gain insights into your health and feel supported at the same time, then joining New Leaf's Endo Group is the place for you.
New Leaf's senior naturopath, Hannah Boyd is opening her books for the next Endo Group Consults term. Each term lasts for 5 months, with monthly naturopathic appointments.
Anyone who has been diagnosed with endometriosis or adenomyosis
Existing New Leaf Patients
For the first time we are opening the group for New patients of the clinic, but we'll need to get a bit of info from you first which involves an additional intake session (so you'll have 5 group sessions plus one individual 30min appointment with Hannah)
Monthly Group Naturopathic appointments & education sessions. In-person and live this is not pre-recorded content you have to ingest!
Personalised naturopathic care. These are appointments, not just info sessions!
Limited places per group! Our group sessions are intimate and personal.
By signing up you are committing to all five sessions it's not a drop-in group - you get the most out of it when we're all together each month.
If you miss a session you'll be sent a recording of the education session and your auto payment will continue to be deducted.
Pay in full at the time of booking for all 5 (or 6) sessions or as a monthly auto-recurring payment through our secure system.
The 5-session program is non-refundable (contact us if extenuating circumstances)
Each appointment is $75, a total of $375 for 5 months of naturopathic treatment
New patients of the clinic will be charged $450, as you'll also have a one-on-one intake appointment with Hannah.
The sessions will be held online via Zoom at 5.30pm every 4 weeks.
New patients - to apply please fill out this INTAKE FORM
Existing patients of the clinic - please fill out this FORM
Once we have received your forms, we'll confirm your spot in the group via email
Once you've been accepted, you'll receive details of how to pay - either upfront for all 5 (or 6) sessions, or monthly.
We'll be in touch on how to prepare for the group!
During each session, participants receive individualised care through "Check-Ins." These are shorter consultations conducted in front of the other group members. Initially, this may seem unusual, but it allows participants to learn from each other's experiences. The focus is on addressing one area at a time, such as helping with prescriptions or going through pathology or test results if necessary.
Group Naturopathic Consults are sessions where a group of individuals come together to receive education and personalised care from a naturopath. The sessions include providing each patient attention to their own personal clinical needs, as well as naturopathic education specific to the needs of the group and people with endometriosis.
While the consultations are primarily conducted in a group setting, there is an opportunity for a private one-on-one session with Hannah if there are specific concerns that individuals prefer not to discuss in front of the group.
In addition to Hannah, a trained group facilitator named Sophia Gerontakos is present in each session. Sophia coordinates the groups, ensures the sessions stay on schedule, takes notes, and assists participants with any needs they may have.
Endometriosis and adenomyosis are complex conditions and we'll be addressing all of this - gut, immune, mental health, sex, body-mind life - all of it. We will not specifically be addressing fertility cases - what I mean by this is that if you are actively trying to fall pregnant or undergoing fertility treatment this will have to be carried out in one-on-one consults. Please let me know if you have questions about this.
Group consultations do not replace one-on-one consults - but you may not need both. Many of the existing Group members learn when something is specific for the group but also when you may more targeted support. Ideally, I want you to get the most benefits from the group work as your primary place of care.
Group consults are not group therapy - we all come with our own experiences and life decisions - there is always a place to offer support, we are there to hear one another’s experiences rather than give and receive advice and we encourage listening without judgement.
We see a lot of plant-based clients or people who just want to swap some animal protein out for vegetarian options so we thought we'd make a helpful list of Plant Based Proteins that rock. Or just ones you could consider adding to your diet.
If you're vegan or vegetarian and exercise a lot, you'll need to ensure you're getting plenty of protein. But also for any connective tissue condition, and anxiety and depression - you'll feel better with the proteins as they are building blocks of your neurotransmitters.
Adding protein to your diet IS NOT about weight loss. We need protein for all functions of life, energy, tissue repair, brain health, and immune health.
All these a naturopath naturopath-approved.. but if you need more help, come and chat with us - we'll get your plate fueling your life in a way that will have you skipping down the street.
Pulses: Pulses such as lentils, chickpeas, black beans, and kidney beans are excellent sources of protein. They can be used in soups, stews, salads, and more. They are excellent for your digestive health as well - so including them will help your overall health.
Tofu: Tofu is a versatile source of protein that can be used in a wide variety of dishes, from stir-fries to smoothies. Firm tofu is higher in protein compared to silken tofu. The issue many people have with tofu is that it doesn't taste like anything, so you really have to think of it as a vehicle for carrying flavour. You can pack it flavour - we go to NYTimes, 101 Cookbooks or ABC Everyday for inspro.
Tempeh: Tempeh is a fermented soybean product that is rich in protein and has a nutty flavour. It's great for grilling, sautéing, or crumbling into dishes. If you can find the fresh Indo variety you'll love it.
Seitan: Seitan, also known as wheat gluten or wheat meat, is a high-protein meat substitute. It can be used in a variety of savoury dishes, often with a meat-like texture. We love Suzy Spoons for Inner West locally made with less processing as a lot of the seitan you see can be really really processed which should be minimised.
Greek & Skyr Yogurt: Greek yogurt is higher in protein compared to regular yogurt and makes an excellent breakfast or snack option. You can also use it in smoothies and dressings, a dollop on the dal.
Eggs: Eggs are a complete protein source and can be prepared in many ways, such as boiled, scrambled, or in omelettes.
Quinoa: Quinoa is a grain that's a complete protein source, making it an excellent choice for vegetarian diets. It can be used as a base for salads, side dishes, or main courses. But lets be clear, it isn't a protein replacement - it has some protein, and a full amino acid spectrum BUT eating quinoa alone will not even you enough protein if you're only getting it from plant-based options. Its like a good addition.
Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds are all rich in protein. They can be eaten as snacks or added to smoothies, porridge, and baked goods. (I recommend Flax and walnuts for healthy omegas as well!)
Edamame: Edamame are young soybeans and a great plant-based protein source. They can be enjoyed as a snack or added to salads and stir-fries.
Paneer & Haloumi: Paneer is a fresh Indian cheese with a high protein content. It's commonly used in various Indian dishes and can be grilled or added to curries.
Nutritional Yeast: Nutritional yeast is a vegan-friendly source of protein and has a cheesy flavour. It can be sprinkled on top of dishes or used to make dairy-free sauces.
Leafy Greens: While not as protein-dense as other options, leafy greens like spinach, kale, and collard greens still contain some protein and are nutritious additions to your meals.
Remember that a balanced vegetarian diet should include a variety of these protein sources along with a mix of fruits, vegetables, whole grains, and healthy fats to ensure you get all the essential nutrients your body needs.
Endometriosis, a painful and complicated condition affecting millions of women worldwide, has long been classified based on surgical findings. New research shows what we've been seeing in clinic for a long time - that there is more to this complex condition than meets the eye. This study delves into the multidimensionality of endometriosis by categorising women with this condition into distinct clusters based on their comorbidities, or other pre-existing conditions. In this journal, we will explore the significance of this research and how it shows our naturopathic personalised approaches to treatment are the best way forward to supporting this complicated condition
The study's primary objective was to identify clusters of women with endometriosis based on their comorbidities. To achieve this, the researchers analysed data extracted from the Spanish National Health System, including all visits of women aged 16-65. The result? Six distinct clusters of women with endometriosis emerged, each characterized by specific comorbidities:
Cluster 1: Less comorbidity.
Cluster 2: Anxiety and musculoskeletal disorders.
Cluster 3: Allergy or immediate hypersensitivity.
Cluster 4: Multiple morbidities.
Cluster 5: Anemia and infertility.
Cluster 6: Headache and migraine.
The data used for this study included 4,055 women aged between 21 and 50 with endometriosis. Notably, Cluster 1, characterized by less comorbidity, had the second-largest number of patients, with 1,212 individuals. Meanwhile, Cluster 2, comprising patients with anxiety and musculoskeletal disorders, had lower numbers but a high frequency of clinical visits related to their comorbidities. This cluster's comorbidities included anxiety (73.85%), headache/migraine (68.55%), urinary infection (51.59%), chronic/allergic rhinitis (48.6%), bursitis/tendinitis (44.88%), anemia (31.1%), and elevated cholesterol (31.8%). Cluster 3, focusing on anxiety and musculoskeletal disorders, was the largest in terms of patients, with 1,334 individuals.
This research reveals that endometriosis isn't a one-size-fits-all condition. By categorising patients into clusters based on their presenting conditions, it opens up the possibility of tailoring treatment approaches to specific patient profiles. Understanding these relationships could lead to breakthroughs in clinical, biochemical, and molecular research.
In conclusion, this study sheds light on the intricate connections between endometriosis and comorbid conditions, offering hope for more tailored and effective treatment strategies. It underscores the need to view endometriosis not as a monolithic condition but as a multi-faceted disorder with diverse "endometriosis routes" that can be better understood through careful clustering and analysis.
We see people with endometriosis every day in our clinic, and to be honest, we don't really need a study to confirm what we know BUT we love have science prove that
Endometriosis is complicated
People need individualised care
There isn't a one size fits all approach to endo
Endo is a multi-system, immune-based condition
Endo impacts so many body systems and organs
So, you've started trying to conceive but nothing's happening...?
We hear you!
When having regular unprotected intercourse:
80% of women <35 years will conceive within 12 months
and 90% within two years
If you’re using a fertility app to tell you when to time intercourse for conception, you’re probably using flawed information - the days your app gives are a guide only, and are not an exact way to predict ovulation.
Fertility apps use a 'textbook' ovulation/menstrual cycle to determine your fertile times. When you input your menstrual cycle length, and after a few cycles when the app sees your 'average' cycle length, it simply counts back 14 days. This is because, in a 'textbook' 28-day menstrual cycle, ovulation occurs on day 14 with a post-ovulation phase of 14 days.
The problem is most of us aren't textbook, ovulation isn’t uniform, and none of us conform to a one-size-fits-all algorithm.
For example, you might have a 28-day cycle, but ovulate on Day 18. Or a 35-day cycle and ovulate on day 19. In these cases an app won't give you accurate timing information, and we see this a lot in clinic.
The best way to confirm ovulation is with your basal temperature or using an ovulation test kit.
Your fertility app could be misdirecting you…
Also, remember to have intercourse in the lead-up to ovulation, so sperm are up there ready & waiting when your egg is released. Digital ovulation test kits will let you know when you’re approaching ovulation, and your body will too! - pay attention to your cervical mucus and its change to fertile ‘egg-white’ mucus in the lead-up to ovulation.
If you’re under 35 and have been trying to conceive for 12 months,
or if you’re 35 and over, and have been trying for 6 months,
As we mentioned above, most women will conceive within those timeframes, so if you haven't it's well worth taking a closer look into why.
ask about your menstrual cycle history
organise some blood tests (eg. a full blood count & iron studies, to look out for anaemia / check in on your Vitamin D levels / look at thyroid function, blood sugar)
check your AMH (for ovarian reserve) and/or your baseline hormones (FSH, LH, oestrogen on Day 2/3 and progesterone 7-days post-ovulation)
do an infection & STI check for things like Hep B/C, HIV, syphilis, chlamydia, CMV, toxoplasmosis
review any medications you're on
review any underlying health conditions you might have, such as asthma, hypo/hyperthyroidism, depression, diabetes
discuss any genetic disorders in your family such as cystic fibrosis, or any birth defects
discuss any previous pregnancies, miscarriages, terminations
organise a pelvic ultrasound (to investigate ovarian cysts, fibroids, tubal patency)
maybe refer you for cycle tracking
maybe refer you to a fertility specialist
A good GP will also recommend a male partner have further testing too, including a full semen analysis.
Preconception is the really valuable time before you conceive. Addressing any underlying health issues during this time, making dietary & lifestyle changes, and taking nutritional and herbal medicine where appropriate (at the very least a prenatal supplement), can positively influence both egg & sperm quality, and fertility outcomes (including IVF outcomes).
Ideally you’d focus on preconception care for at least three months - this is the time it takes to make a new sperm cell, and for egg cell maturation prior to ovulation.
eating a whole food diet
stopping alcohol and smoking or vaping
having a regular exercise and sleep routine
All these things can all positively impact your fertility.
Trying to conceive isn't always easy - we know this because we've been helping women and couples conceive for over 15 years. Put these three tips into action and reach out if you'd like some in-depth and personalised guidance to optimise your fertility.
The New Leaf Naturopaths, Herbalists and nutritionists are experts in supporting your fertility journey. We're here to help guide you with detailed investigation interpretation, personalised supplement prescriptions and an abundance of suggestions, including food & lifestyle advice. Book online for your virtual appointment today.
Our Certified Healthy Gut Practitioner & Microbiome Clinician Brownyn Quinn talks GORD & Gut Health.
There are many different types of gut issues that are ‘common’. This doesn’t mean they are ‘normal’ or just something you should put up with, or part of getting older, or other things you may have been told.
One of the most common conditions we see impacting the upper digestive tract is Gastro-Oesophageal Reflux Disease (GORD or GERD) – in other words reflux, which can present in a variety of different ways. For many this is the feeling of their stomach acid coming back up into their chest and throat and burning all the way! Usually after a meal. It can also present as a feeling of regurgitation, a chronic cough, bad breath, sore throat, post-nasal drip and constantly having to ‘hemm’ to clear mucus from the throat, chronic laryngitis or dental erosions.
GORD is categorised into two types, the first being where the stomach acid is causing damage to the mucosa; or the type where the symptoms are the same but there is no mucosal damage – called NERD (Non-Erosive Reflux Disease). In the case of GORD, ongoing damage can result in ulcers, scarring and narrowing of the oesophagus, or cellular changes leading to a potentially pre-cancerous condition called Barrett’s Oesophagus.
In both cases, there may be a variety of causative factors and there are also some stand-out risk factors as well. These include:
Lower oesophageal sphincter incompetence. This is the transient relaxation of the sphincter and the resulting decrease in pressure, allowing for the backward flow of stomach contents. This can be the result of certain medications, smoking, alcohol, fatty meals, consistent overeating. Addressing these risk factors can bring considerable relief.
Delayed gastric emptying – another big culprit here is alcohol which we know slows gastric emptying as well as impairing oesophageal motility. Avoiding fatty foods can also help, as can specific probiotic strains that have been shown to speed gastric emptying and reduce regurgitation.
Impaired saliva flow can also play a role as saliva helps to alkalise the oesophagus. Chewing food thoroughly can really help here, as can chewing some gum 30 minutes after meals and before bed to stimulate saliva flow. Some of our beautiful liquid herbs can also work amazingly well to stimulate this bodily function.
Along with removing or minimising as many of these risk factors as possible, treatment focuses on relieving symptoms with soothing demulcent herbs, whilst identifying other potential drivers such as Small Intestinal Bacterial Overgrowth (SIBO), Coeliac disease and so on.
Decreasing oesophageal inflammation and promoting healing of the mucosa is also paramount, and herbal teas can be invaluable here as a gentle herbal medicine option that exposes the tissues directly to healing herbs. We recommend looking at herbal teas that include:
Ensuring the diet is high in antioxidants is also key to decreasing inflammation and helping to heal damaged mucosa, so much so that an individual’s levels of oxidative stress dictate the levels of mucosal damage that are able to occur. So, lots of different coloured fruits and vegetables are a must!
There is so much that can be done to address this uncomfortable and potentially damaging condition, not least of which is getting to the root cause of what is going on and addressing this whilst concurrently soothing and minimising symptoms. Book your appointment today to start to fix your gut health.
If you've ever seen a naturopath or a herbalist you'll know all about our love of herbal medicine. Many of our patients are prescribed Western Herbal Medicine in the form of tea, tinctures, powders and capsules (can we call them potions as well?).
A herbal dispensary can look like a room full of magical wizardry tonics, but in fact, herbal medicine is a very well-established, well-researched and evidence-informed practice. It's one of our favourite tools of our naturopathic practice.
To celebrate Herbal Medicine Week, we thought we'd share our Top Six Herbs. These are the herbs we use the most in our dispensary; the ones that all of us love and you'll discover that many of them have a varied range of action as well. It may also give you an insight into the types of conditions we like to treat - mood support, immunity, stress and adrenal fatigue!
All the New Leaf practitioners have told a little story about how they use these herbs and why they love them...
There is not just one herb for everyone; herbal medicines are complex substances, the active constituents (thats the stuff that make them work) are so complex, with many herbs containing hundreds of them in each drop! It is the synergy of these naturally occurring chemicals and the blends of them in the bottle that create their potent impact on your health.
Do you know how herbal medicine can help you?
Herbal medicine really is the first medicine and the people's medicine. We love introducing our patients to its benefits, and getting them used to the taste! We also recommend speaking with a qualified herbalist when taking herbs - even though they are "just plants and natural", they are potent and at New Leaf we always check that the herbs you're taking are safe for you, the medication you are on or the health condition you have.
Want to know what our Top Six Herbal Medicines are.... read on.
Jac: It's no surprise this is our #1 dispensed herb. I describe (and prescribe!) Withania as a big hug. It envelopes you in its embrace to nourish resilience and provide support. It calms and strengthens and is of such benefit for stress adaptation and Building You Up.
Han: There couldn’t be a better description than a Hug in a bottle - calming, relaxing, supportive. You may know this herb as Ashwagandha. Although people are taking it in their coffees, smoothies and chocolate these days - it is one of those medicines that has a few contraindications with conditions and medications so always best to speak with a herbalist to see if it's right for you.
Han: It took me a while to come around to the wonders of medicinal mushrooms in the clinic, but the last few years have made these beautiful fungi sparkle with their immune and adaptogen properties so it’s no wonder Reishi has hit the top 6 list. Reishi contains around 400 different bioactive compounds, which is a huge and no wonder its shown to support the cardiovascular systems, as digestive & liver support with a huge focus on the immune system as an anti-inflammatory and immunomodulatory.
Sophia: such a great immune support, great for post covid, and safe for so many people to take. We gave it to many people in the northern rivers after the floods to support their immune systems and for mould toxicity support, and it has the added bonus of being an adaptogen, which we all needed at the time.
Jac: 'Passionflower' sounds divine doesn't it? And it is. Passionflower calms anxiety, soothes stress, and at the right dose, promotes sleep as well. Picture the passionflower plant, and then imagine those curly tendrils getting into your every nook and cranny to Calm the Farm Down…
Sophia: I love it because its calming and great and anxiety, and for sleep but you don’t wake up groggy nor does it make you sleepy during the day. “It’s like magic”. Use it ongoing, or as you need, it is a beautiful and very safe herb! Its great as a tea if you’re feeling a bit wound up to bring you back to planet earth, add some peppermint for flavour.
Han: Holy Basil, also known as Tulsi or The Queen of Herbs. I love it in my mixes for those wired and tired patients. It is an adaptogen, but not super stimulating, it's also got a lovely supportive immune action. So for fatigued, stressed, mildly anxious and depleted people Holy Basil is for you. It also makes a delicious herbal tea with some ginger!
Bronwyn: Another aspect to this herb is its spiritual significance across many cultures. In Ayruveda it is considered a sattvic herb, able to diffuse with divine energy and heighten awareness and mental clarity, opening the mind and heart. Yes please!
Han: A sweet and warming herb, it's beautiful for all sticky, itchy skin conditions such as eczema but it shines as a nervous system tonic. It is described as hydrating of the nerves - so for those frazzled and wired patients to help slow that hyperactivity of the nervous system.
Bronwyn: some herbs can be even better when taken together! Passionflower and oats for example combine to make a soothing and calming tonic to take acutely in times of stress, but can also be helpful with things like easing withdrawal symptoms when giving up smoking
Jac: Astragalus is a key immune modulating herb - its actions are more than simply 'immune boosting' or 'immune suppressing'. Astragalus will meet you where you're at. Need some post-viral immune restoration? Done! Need some immune-boosting in the face of recurrent infection? Yah! Need some balancing out of autoimmune tendencies? Totally got you..."
New Leaf Naturopathic Health has always provided dedicated fertility support. Now, with Jacintha Gunasekera joining Hannah Boyd to provide comprehensive and compassionate fertility care, we have a combined 30 years of experience in this special field.
We have helped so many people become parents. Our naturopathic expertise have prepared them with personalised preconception care, and encouraged them through their pregnancies. We've supported individuals and couples through complicated Assisted fertility journeys. It really is work we love to do, and now New Leaf can offer even more support with two dedicated fertility practitioners.
We wanted to let you know a little about how we structure our fertility appointments at New Leaf. All our appointments are carried out via Telehealth, and with the utmost care and support.
We structure a long initial fertility appointment because we avoid one-size-fits-all ‘protocols’, and want to do more than simply skim the surface of your case. These appointments can be made for individuals, or for couples if your fertility journey involves a partner. Fertility is not just about egg quality, we assess many areas, especially male factors.
During your first appointment, we comprehensively review your reproductive health and explore the relationship between your reproductive and overall health. We’ll take a thorough look at any investigations you’ve already had done, and determine if you’d benefit from further investigations such as blood tests, ultrasound, semen analysis, and vaginal microbiome profile - we can work collaboratively with your GP to arrange these. We’ll also explore the ways your environment and diet can influence your fertility.
Your individualised treatment plan may involve dietary and lifestyle changes, as well as herbal and nutritional medicine. All treatments are safely prescribed alongside any current medication, including IVF medications.
Follow-up fertility appointments are held every 4 - 6 weeks, or appropriately timed around your IVF egg collection / embryo transfer. These appointments provide the opportunity for us to discuss your progress and any results, and to review and reassess your treatment plan.
We take this very thorough approach to fertility appointments at New Leaf because your fertility doesn’t exist in a vacuum. We know that egg, sperm and uterine health are affected by your broader overall health and environment and that we can make changes to optimise fertility outcomes.
Adding a naturopathic lens to your fertility care is suitable for anyone trying to conceive - whether you are in a preconception phase, or if your needs are more complex, such as those with PCOS, endometriosis, those needing IVF treatment, doing egg/sperm donor cycles, those with diminished ovarian reserve, with recurrent implantation failure, or experiencing miscarriage or baby loss. Where partnered, ideally both partners are evaluated and treated.
We look forward to working together towards your fertility goals.
Insulin Resistance (IR) is a presentation we often in clinic, and yes, there are many things you can do to help manage it yourself. Understanding and overcoming it starts with learning about what is driving your IR, it will be different from the next person. Here are some tips on what you can do to overcome Insulin Resistance!
Think of your body as a house, and glucose (sugar) is the fuel that powers everything inside. Insulin is like a key that unlocks the doors of the cells in your body, allowing glucose to enter and provide energy.
In a body without Insulin Resistance, when you eat, insulin is released and acts like a key to let glucose into the cells. However, in insulin resistance, the cells become stubborn and don't respond to insulin very well. It's like the cells have trouble recognising the key, so they don't open the door as easily.
To compensate for this, the pancreas (an organ in your body) produces more insulin to try and persuade the cells to let glucose in. But even with the extra insulin, the cells remain resistant, and the glucose cannot enter effectively. This means there is more glucose in your bloodstream, leading to higher blood sugar levels.
Over time, if insulin resistance continues, it can lead to problems like type 2 diabetes, where the body struggles to regulate blood sugar levels properly.
To improve insulin resistance, it's important to make healthy lifestyle changes. Eating a balanced diet, exercising regularly, and maintaining a healthy weight can help the cells become more responsive to insulin. This way, the glucose can enter the cells more easily, providing the energy your body needs to function properly.
So, insulin resistance is like a situation where the cells in your body don't listen well to insulin, causing a buildup of glucose in your bloodstream. By adopting healthy habits, you can help your body work better and avoid potential health issues down the line.
Adopt a wholefood diet: Embrace a balanced and nourishing diet that includes whole foods, proteins, high-fiber carbohydrates (like whole grains, legumes, and vegetables), and healthy fats. Try to limit your intake of refined sugars, processed foods, and sugary beverages.
Honour your appetite and listen intuitively: Understanding your body's cues for cravings and aversions can be a bit confusing with insulin resistance, but it's important to develop a positive relationship with your body, food, and health. Trust your intuition when it comes to eating.
Don't be afraid of carbs: Include whole grains, legumes, non-starchy vegetables, and whole fruits in your diet. These foods cause a slower rise in blood sugar levels compared to high-glycemic index foods.
Regular physical activity: Engage in regular exercise to help lower blood sugar levels and improve insulin sensitivity. Exercise doesn't have to be perfect or intense. Start with something you enjoy, whether it's dancing, going to the gym, doing some weightlifting, or even a thorough cleaning session at home. Start small and build from there.
Stress management: Chronic stress can affect blood sugar levels. Incorporate stress management techniques such as meditation, deep breathing exercises, or activities that bring you joy to help manage stress.
Get enough sleep: Aim for 7-8 hours of quality sleep each night. Getting sufficient sleep plays a role in blood sugar control and overall health.
Stay hydrated: Drink an adequate amount of water throughout the day to stay hydrated and support your overall health.
Regular check-ups: Make it a habit to regularly visit your healthcare provider for check-ups, and to monitor your progress. You need support and motivation to get
Monitor blood sugar levels: Keeping an eye on your blood sugar levels using a glucose meter and keeping a record of your readings can provide valuable insights into how your body responds to different foods, activities, and medications. While it may take some time, understanding your body's response to glucose is important.
Insulin resistance is associated with several conditions and health problems. Some of the most common ones include:
Type 2 Diabetes: Insulin resistance is a key factor in the development of type 2 diabetes. When the cells become resistant to insulin, it becomes difficult for glucose to enter them, resulting in elevated blood sugar levels.
Perimenopause: One of the hallmarks of the transition to menopause is IR. It happens without people realising, its driven by hormones and stress and how our bodies deal these changes.
Metabolic Syndrome: Insulin resistance is a core component of metabolic syndrome, which is a cluster of conditions that includes high blood pressure, high blood sugar levels, abnormal cholesterol levels, and excess abdominal fat. These factors together increase the risk of heart disease, stroke, and type 2 diabetes.
Polycystic Ovary Syndrome (PCOS): PCOS is a hormonal disorder that affects women and is characterised by insulin resistance, high levels of androgens (male hormones), irregular menstrual cycles, and the development of cysts in the ovaries.
Non-Alcoholic Fatty Liver Disease (NAFLD): Insulin resistance is closely associated with NAFLD, a condition characterised by the accumulation of fat in the liver. Over time, it can progress to more severe liver conditions, such as non-alcoholic steatohepatitis (NASH) and cirrhosis.
Cardiovascular Disease: Insulin resistance is an independent risk factor for cardiovascular disease. It can contribute to the development of high blood pressure, abnormal cholesterol levels, inflammation, and the formation of plaque in the arteries, increasing the risk of heart attacks and strokes.
Sleep apnoea: Insulin resistance and obesity are often linked to sleep apnea, a disorder characterised by interrupted breathing during sleep. Sleep apnea, in turn, can further worsen insulin resistance.
All content and media on the New Leaf Naturopathic Health's website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
Both Hannah and Bronwyn have finished an epic 10-week, very intensive educational course all about Naturopathic & integrative approaches to digestive health. It was hosted by Jason Hawrelak from the Microbiome Restoration Centre - who is an incredible practitioner and a pretty excellent teacher.
They loved every minute of it and decided to do a little video on everything they learnt. Well, maybe not everything, but a few key important things.