Riverland Naturopathy

18/11/2025

We often focus on calories, sugar, or fat, but what if the real danger isn’t what food lacks, it’s what’s been added?

Ultra-processed foods (UPFs) are industrially engineered products filled with additives, stabilisers, flavour enhancers, and artificial sweeteners: all designed to maximise profit and shelf life, not your health.

In Australia, UPFs now make up nearly half of our total food intake.

And the impacts are staggering:

🧠 Brain & Mental Health:
People who eat the most UPFs have a 22% higher risk of depression, 48% higher risk of anxiety, and 41% higher risk of poor sleep.

❤️ Chronic Disease Risk:
Linked with obesity, diabetes, thyroid issues, heart disease, and cancer, even after adjusting for calories.

🔥 Inflammation & Gut Health:
UPFs introduce emulsifiers, plastics, and industrial by-products that disrupt the gut barrier, trigger immune activation, and feed chronic inflammation.

🐔 Fun (or frightening) fact:
Chicken nuggets contain up to 30x more microplastics than real chicken breast.
Microplastics are now being found in human brains... and those with dementia have up to 5x higher levels.

What You Can Do

Even small steps away from ultra-processed foods make a huge difference:
🥩 Swap nuggets for fresh meats
🍳 Replace protein bars with boiled eggs
🥛 Choose plain dairy or homemade yoghurt instead of flavoured.
🥦 Build meals from single-ingredient foods

Your body recognises real food — not formulations.
Start with awareness. Stay curious. And remember: less processed = less stress on every system in your body.

💚 Riverland Naturopathy
🌐 riverlandnaturopathy.com.au

📅 Book your consultation https://riverland-naturopathy.simplecliniconline.com/diary

13/11/2025

Did you know that the safe use period of these medications is usually 4–8 weeks under medical supervision?

Heartburn Medication Isn’t Meant to Be Forever!

It’s common to reach for a reflux or “heartburn” medication like Nexium, Somac, or Pantoprazole when that familiar burn hits. and for short-term relief, that’s perfectly fine.

But here’s what most people don’t realise 👇
These medications reduce stomach acid, and while that helps symptoms, your stomach acid is essential for breaking down food and absorbing nutrients.

Over time, this can lead to key nutrient deficiencies such as:
🧬 Vitamin B12 – for energy, nerves & mood
💪 Iron – for oxygen transport and stamina
🦴 Calcium & Magnesium – for bones, muscles & heart rhythm
💤 Zinc – for healing and immunity

Additionally, low acid also means proteins aren’t digested properly, bacteria can overgrow in the small intestine (bloating), and reflux often returns when the medication is stopped.

When stomach acid is too low, proteins aren’t properly broken down into amino acids — the building blocks your body uses to make muscle, hormones, enzymes, and immune cells. Undigested proteins can sit in the stomach longer, causing bloating, reflux, and fermentation. Over time, this can also lead to nutrient depletion, fatigue, and inflammation as the gut lining becomes irritated. Supporting healthy digestion isn’t just about comfort — it’s about ensuring your body can actually use the food you eat to repair and thrive.

🌿 A Better Way Forward

At Riverland Naturopathy, we look for the why behind your reflux:
✨ Gut irritation or dysbiosis
✨ Food sensitivities or low digestive enzymes
✨ Poor timing or composition of meals
✨ Stress-related digestive slowdown

By restoring proper digestion and calming inflammation, many people find they can come off or reduce their reflux meds safely and feel better than ever — with more energy and improved nutrient status.

📅 Ready to find a natural solution?
Book your Initial Consult or Free Discovery Call today via riverlandnaturopathy.com.au
or go straight to my booking page:👉 https://riverland-naturopathy.simplecliniconline.com/diary

⚠️ Note: Some people do need long-term reflux medication for valid medical reasons — such as Barrett’s oesophagus, severe gastritis, or other structural or medical causes.
If you’re unsure whether it’s safe to reduce or stop your medication, please check with your GP or specialist first.
My goal is to help you rebuild gut health and nutrient balance, whether you stay on the medication or not.

12/11/2025

New service at the Living Well Clinic!
Alex from AI Hearing will be working from the clinic every Wednesday and Thursday.

For more information or to make a booking phone Alex on
0436 016 973 or ask us at your next appointment.

Welcome to the clinic Alex! It's great to have your services available to the Riverland community.

Website: https://www.aihearing.net/

10/11/2025

These medals tell a story: Seven deployments from warfighting to peacekeeping and border protection.

I spent years at sea in the Royal Australian Navy as a communications sailor and part of the ship's boarding party. Long days, strange hours, and lessons that still shape who I am today. Deployments stretched from the Middle East to the Solomon Islands, Bougainville, and protecting Australia's borders.

Back then, it was about safeguarding others and staying the course through any storm.
Now, it’s about helping people steady their own ship: restoring health, energy, and balance.

The tools have changed — radios, 9mm, and rations have been swapped for dietary changes, supplements, and herbal blends.

But the purpose? Still the same: to serve.

From boarding parties to health consults: life changes direction, but service never really ends.

Lest we forget. 🌺

Deployments:
ICAT (International Coalition Against Terrorism)
Iraq
Solomon Islands x 2
Bougainville
Border Protection x 2

10/11/2025

The hot flushes, restless nights, weight changes, mood swings, brain fog, and that deep sense that something’s just off.

I often have women come to me saying they don’t feel like themselves anymore: that their bodies and emotions are shifting in ways they can’t quite explain or control.

They’re doing all the right things, but nothing seems to bring their system back into balance. And that can be deeply frustrating.

But here’s the truth: this isn’t your body failing you.
It’s your body changing direction.
Your hormones are recalibrating, your metabolism is shifting, and your nervous system is asking for deeper care.

When we support the body through this transition with balanced nutrition, nervous system support, gut and liver care, and natural hormone regulation, you can move through menopause with clarity, calm, and strength.

Menopause shouldn't be the loss of vitality!
You deserve to feel grounded, energised, and at home in your body again.

💛 If you’re feeling out of sync and want to regain your sense of self, there’s a way forward.

👉 Book a free 15-minute Discovery Call or an Initial Consultation:
https://riverland-naturopathy.simplecliniconline.com/diary

—
David Centofanti BHSc (Nat)
Riverland Naturopathy
https://riverlandnaturopathy.com.au/

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09/11/2025

Heartburn Medication Isn’t Meant to Be Forever!

It’s common to reach for a reflux or “heartburn” medication like Nexium, Somac, or Pantoprazole when that familiar burn hits. and for short-term relief, that’s perfectly fine.

Did you know that the safe use period of these medications is usually 4–8 weeks under medical supervision?

But here’s what most people don’t realise 👇
These medications reduce stomach acid, and while that helps symptoms, your stomach acid is essential for breaking down food and absorbing nutrients.

Over time, this can lead to key nutrient deficiencies such as:
🧬 Vitamin B12 – for energy, nerves & mood
💪 Iron – for oxygen transport and stamina
🦴 Calcium & Magnesium – for bones, muscles & heart rhythm
💤 Zinc – for healing and immunity

Additionally, low acid also means proteins aren’t digested properly, bacteria can overgrow in the small intestine (bloating), and reflux often returns when the medication is stopped.

When stomach acid is too low, proteins aren’t properly broken down into amino acids — the building blocks your body uses to make muscle, hormones, enzymes, and immune cells. Undigested proteins can sit in the stomach longer, causing bloating, reflux, and fermentation. Over time, this can also lead to nutrient depletion, fatigue, and inflammation as the gut lining becomes irritated. Supporting healthy digestion isn’t just about comfort — it’s about ensuring your body can actually use the food you eat to repair and thrive.

🌿 A Better Way Forward

At Riverland Naturopathy, we look for the why behind your reflux:
✨ Gut irritation or dysbiosis
✨ Food sensitivities or low digestive enzymes
✨ Poor timing or composition of meals
✨ Stress-related digestive slowdown

By restoring proper digestion and calming inflammation, many people find they can come off or reduce their reflux meds safely and feel better than ever — with more energy and improved nutrient status.

📅 Ready to find a natural solution?
Book your Initial Consult or Free Discovery Call today via riverlandnaturopathy.com.au
or go straight to my booking page:
👉 https://riverland-naturopathy.simplecliniconline.com/diary

⚠️ Note: Some people do need long-term reflux medication for valid medical reasons — such as Barrett’s oesophagus, severe gastritis, or other structural or medical causes.
If you’re unsure whether it’s safe to reduce or stop your medication, please check with your GP or specialist first.
My goal is to help you rebuild gut health and nutrient balance, whether you stay on the medication or not.

07/11/2025

Sensitive Dreamer 🌙💭

You sleep… but it’s never deep.
You wake from every sound, every thought, every dream that feels too real.
Your heart flutters, your energy dips, and even small stress feels big.
You’re pale, tired, a little dizzy — the world touches you deeply. 💫

You’re not fragile — you’re finely tuned.
Your system just needs nourishment and gentle strength.

🌿 Herbal support
Withania • Oats • Codonopsis • Passionflower • Chamomile • Lemon Balm • Hops • Skullcap • Lavender

💊 Nutrient support
Iron (if low) • B6 • Folate • B12 • Vitamin C • Protein • Omega-3

🧘‍♀️ Lifestyle nourishment
✨ Gentle strength building
✨ Restorative movement (walking, stretching, Tai Chi)
✨ Avoid over-exertion
✨ Journaling & slow, rhythmic breathing before bed

When your body feels safe and full,
your mind finally rests. 🤍

✨ Book your naturopathic consult at riverlandnaturopathy.com.au

04/11/2025

Burnt-Out Anxious Perfectionist 💭💤

You lie down exhausted… but your mind won’t stop.
Replay. Rehearse. Rethink.
Heart racing, mouth dry, vivid dreams that feel too real.
You wake up tired — not because you didn’t sleep,
but because your nervous system never did.

This is the body of a burnt-out perfectionist —
stuck in “go mode,” unable to switch off.

It’s time to calm the fire. 🔥
To regulate your nervous system and restore the body’s natural rest rhythm.

🌿 Herbal allies: Zizyphus, Passionflower, Withania, Rehmannia, Kava
💊 Nutrients: Magnesium glycinate, L-Theanine, Taurine
🕯️ Evening rituals:
• Gentle yin yoga or stretching
• Breath-based meditation
• Screen curfew & dim lights
• Avoid spicy or heavy meals at night
• Choose calm, soothing activities

This isn’t about losing your edge — it’s about keeping your energy steady, your mind clear, and your sleep peaceful. 🌙

✨ Book your naturopathic consult at riverlandnaturopathy.com.au

02/11/2025

There are moments in clinic that really stop me in my tracks — moments that remind me why I do what I do. 💚

This client came to see me with gut symptoms she’d been struggling with since childhood — over four decades of discomfort that had affected her energy, confidence, and self-esteem.

To be honest, I wasn’t sure how much progress we could make after so many years of symptoms. But through her commitment, trust, and consistency — and with the right strategy, support — we started seeing real change.

Today, she’s feeling better than she has in decades: her lifelong symptoms have cleared, her confidence is back, and her whole outlook has shifted.

These are the kinds of results that remind me just how powerful it can be when dedication and guidance come together. 🌿

If you’ve been struggling with long-term gut issues and you’re not sure where to start — please know it’s never too late to rebuild your health.

📅 Book Online at riverlandnaturopathy.com.au

31/10/2025

🌙 Sensitive Dreamer

You sleep — but it’s never deep.
You wake easily from the smallest sound or the slightest worry.
Dreams are vivid and emotional, and you often wake feeling like you’ve lived another full day overnight.

Your heart sometimes flutters.
You feel tired but wired — pale in the face and lips, a little dizzy if you stand too quickly.
You feel everything — stress, noise, emotion, even caffeine hits you harder than most.

This is the body of a Sensitive Dreamer — one whose nervous system and blood energy need gentle nourishment and rebuilding.

💆‍♀️ Our Focus: Build Nourishment and Resilience

🌿 Herbal allies:
Withania, Oats, Codonopsis, Passionflower, Chamomile, Lemon Balm, Hops, Skullcap, Lavender — herbs that calm the mind and strengthen the body.

💊 Nutrients:
Iron (if low), B6, Folate, B12, Vitamin C, Protein, Omega 3 — all vital for blood, mood, and restorative sleep.

🧘‍♀️ Lifestyle:

Gentle strength building

Light restorative movement — walking, stretching, Tai Chi

Avoid over-exertion or high-intensity training

Journaling before bed

Meditation or slow, rhythmic breathing to soothe the heart

You don’t need to be tougher — you need to be nourished.
When the body feels safe and full, the mind finally rests. 🌙💗

✨ Book your naturopathic consult at riverlandnaturopathy.com.au to begin your plan for deep, peaceful sleep and gentle strength.

28/10/2025

I often get asked about clean, low-tox, and hormone-friendly products — things like natural cleaning supplies, skincare, teas, and pantry staples that align with the same health principles I use in clinic.

To make things easier, I’ve partnered with Vital.ly — a secure online platform where you can explore a wide range of trusted wellness products, all delivered straight to your door. 🚚✨

Once you’ve created your free Vital.ly account, you can let me know what you’re most interested in — whether that’s a hormone-friendly cleaning range, skin-supportive products, or gut-friendly pantry staples — and I can help guide you in the right direction.

If you’re interested in specific practitioner-only supplements, I can also review whether they’re suitable and add them to your script if appropriate.

🟢 Create your free account here:
👉 https://www.vital.ly/registration/patient/?ref=419916

Your first delivery is free — and it’s a simple, trusted way to start building a healthier home and body, one product at a time.

28/10/2025

Burnt-Out Anxious Perfectionist 🌙

You’ve always been the one who gets things just right — the organised one, the helper, the one who holds it all together.

You lie awake, exhausted but wired, your mind replaying the day on loop.
Your heart flutters just as you start to drift off.
You have a dry mouth, vivid dreams and restlessness.
Even your tongue tells the story — a red tip and little coating, a sign that your nervous system is running hot.

This is what burnt-out perfectionism looks like when your “go-mode” has drowned out your “rest-mode.”

🌿 How We Begin to Heal

We start by gently guiding your nervous system back to balance — turning down the mental noise and switching the body back into repair and rest.

Herbal allies
→ Zizyphus & Passionflower — calm the mind and slow racing thoughts
→ Withania & Rehmannia — restore deep resilience and calm adrenal overdrive
→ Kava — relaxes tension and supports better sleep

Nutrients that soothe
→ Magnesium glycinate — relaxes muscles, nerves, and mind
→ L-Theanine — softens anxiety and mental chatter
→ Taurine — steadies heart rhythm and helps regulate nervous system tone

🌙 Lifestyle to Rebuild Calm

Create a screen curfew — let your brain dim before bed

Swap late-night cardio for yin yoga or gentle stretching

Practice breath-based meditation — slow belly breaths tell your body you’re safe

Enjoy calm evening rituals — reading, herbal tea, soft music

Avoid spicy or heavy meals at night — they can fuel internal heat and vivid dreams

This isn’t about giving up your drive.
It’s about restoring your capacity — so your mind can rest, your heart can slow, and your body can finally exhale.

💛 If this feels like you, it’s time to support your nervous system from the inside out.
Book your naturopathic consult at riverlandnaturopathy.com.au
or message me with “CALM” to start your personalised plan.