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Evergreen Essence, 3/205 Leitchs Road, Brendale (2025)

12/06/2025

Health benefits of the Mediterranean diet

Multiple studies associate long-term adherence to the Mediterranean diet with successful prevention of many chronic conditions, including type 2 diabetes, cardiovascular disease, inflammatory conditions, as well as in supporting overall health.

The Mediterranean diet includes an adequate amount of protein, carbohydrates, and fats. The components of the traditional Mediterranean diet include high intake of extra virgin olive oil, plant foods, whole grains, moderate intake of poultry, fish, and wine, and low intake of dairy, red meat, saturated fats, and processed foods. The principles of this dietary model, which emphasise the intake of whole foods over processed foods, align with those of holism that observe and treat a living organism as a whole.

References:
https://doi.org/10.3390/nu7115459
https://doi.org/10.3390/nu10040439
https://doi.org/10.1371/journal.pone.0185873
https://doi.org/10.1056/NEJMoa1200303
https://doi.org/10.3390/nu10040465

10/06/2025

Reishi mushrooms (Ganoderma lucidum) rank among my preferred immune therapeutics, and here's a glimpse of all the why’s.

According to scientific literature, Reishi, cherished for their immune-boosting properties, demonstrate promising antiviral potential against illnesses like dengue virus, enterovirus 71, and even the recent COVID-19.

Packed with vital nutrients, including water-soluble proteins, dietary fibre, phosphorus, sulphur, and various trace elements, Reishi proves its worth as a nutritional powerhouse. However, raw Reishi's bitterness makes it unfit for direct consumption as food, highlighting the importance of supplements, extracts, or tea.

With its biologically active compounds like polysaccharides, triterpenes, germanium, and bioactive proteins, Reishi may contribute to immune enhancement, cardiovascular health, inflammation reduction, and other health benefits.

❗Disclaimer: Before beginning any herbal treatment, it is crucial to seek advice from a certified herbalist. This is because not all herbs are safe or appropriate for every person. Certain herbs can also have negative effects when combined with medication. By consulting with a qualified herbalist, you can ensure that you receive personalized recommendations for effective herbal remedies that are best suited to your unique requirements.

References:
DOI: 10.3390/foods11071030
DOI: 10.3390/foods12071512

22/05/2025

A comprehensive meta-analysis conducted by Fekete et al. (2025) evaluated the role of the MedDiet in reducing the risks associated with cognitive impairment, dementia, and AD. This study synthesised data obtained from articles published between 2000 and 2024, focusing on the connection between the MedDiet adherence and cognitive health. The systematic literature review was performed using databases such as PubMed, Web of Science, and Google Scholar, and included a total of 23 studies.

The results of this study demonstrated that adherence to the MedDiet was associated with a major reduction in the risk of cognitive impairment, dementia, and AD. However, despite the promising findings, the analysis observed significant heterogeneity across the included studies. Yet, the sample sizes applied within the reviewed studies supported reliability of the conclusions drawn.

Reference: DOI: 10.1007/s11357-024-01488-3

13/05/2025

Looking for a science-backed, holistic approach to support your post-viral recovery?
Book a consultation today!

If you're navigating lingering fatigue, brain fog, or immune changes after illness — you're not alone, and support is available.

💚 I offer online personalised, evidence-informed herbal medicine consultations to help you feel more like you again.

🌿 Let’s work together to support your body’s natural healing capacity — gently, strategically, and holistically.

📅 Book a consultation via the link in my bio (telehealth available Australia-wide).

29/04/2025

Korean ginseng (Panax ginseng) is traditionally used in the Asian countries for its many therapeutic actions. Recent studies highlight ginsengs’ antioxidative and neuromodulating effects, making this herb a prominent candidate for the management of neurodegenerative conditions that impact cognitive health.

An 8-week trial that included 51 healthy participants was completed in South Korea by Namgung et al. (2021). This study assessed the efficacy of red Korean ginseng on grey matter. The outcomes of this study demonstrated enhanced cognition that could be associated with the ginseng’s potential to increase grey matter volume within the region of the left parahippocampal gyrus.

Reference:
DOI: 10.1002/hup.2767

22/04/2025

Just under two weeks away until the .est1920 Naturopathic Symposium. I will have the honour to present the findings from the first phase of my MPhil research on stage discussing the role of herbal medicine in supporting cognitive dysfunction associated with SARS-CoV-2. If you are attending, I would love to see you there!

17/04/2025

A literature review published by Reyes et al. (2024) investigated the impacts of gut microbiome and the Mediterranean diet (MedDiet) on Post-Acute Sequelae of COVID-19 (PASC), also known as long COVID.

The findings of the study indicated that long-term changes to the gut microbiome, caused by the SARS-CoV-2 infection, may persist beyond the acute phase, potentially increasing susceptibility to PASC. This highlights the importance of addressing gut microbiome health as a critical factor in mitigating the long-term effects of COVID-19. Additionally, the outcomes emphasised the beneficial effects of fibre-rich diets on gut diversity, which, in turn has ability to increase the production of short-chain fatty acids (SCFAs) that are known to support immune health and protect against acute complications of viral infections.

The review concluded that alterations in the gut microbiome, exacerbated by COVID-19 infection, medications, and dietary factors, may play a significant role in the development and persistence of PASC. Nutrient- and fibre-rich diets, such as the MedDiet, may alleviate the symptoms of PASC by modulating the microbiome, reducing inflammation, and promoting brain health. By adhering to the MedDiet guidelines, individuals with PASC may experience improvements in overall health outcomes.

To read the full review of this study, head to my blog (link in bio)!

Reference:
DOI: 10.1016/j.jns.2024.123295

03/04/2025

Rheumatoid arthritis (RA) is a highly prevalent chronic autoimmune inflammatory disorder, primarily affecting the joints and characterised by synovial inflammation, swelling, pain, and the progressive deterioration of articular structures. It is a one of the leading causes of disability and discomfort worldwide. The risk factors for RA include exposure to infectious agents, genetic predisposition, epigenetic modifications, aging, obesity, and smoking. While conventional treatments can effectively alleviate symptoms, prolonged use is often associated with substantial adverse effects.

The findings of a review conducted by Nazakat et al. (2025) demonstrated that ginger (Zingiber officinale) exhibits significant anti-inflammatory, antioxidant, and anti-arthritic properties across various study designs investigating RA, with minimal reported side effects. These results highlight ginger as a promising candidate for further research into its potential therapeutic role in RA management.

References:
PMID: 30173215
DOI: 10.1007/s10787-025-01664-7

27/03/2025

👇Your digestive health plays a major role in your overall well-being, including brain function, immune response, and mood. Supporting your microbiome isn’t just about digestion; it’s a key foundation for your body’s resilience and vitality.

Here are simple, science-backed ways to nurture your gut health:

🍎 Eat a nutrient-rich diet: Focus on whole, plant-based foods to support gut diversity.
🛌 Prioritise quality sleep: Aim for consistent, restful sleep to maintain a balanced microbiome.
💆‍♀️ Manage stress effectively: Chronic stress can harm your gut—find ways to relax and unwind.
💧 Limit exposure to chemicals: Be mindful of environmental toxins that can disrupt gut function.
💦 Stay hydrated: Drinking enough water helps with digestion and maintains gut integrity.
🚫 Minimise processed foods: Highly processed foods can contribute to inflammation and imbalance.

By making small, intentional changes, you can support your gut’s health—and your overall well-being.

🗨️What’s one thing you’ll focus on this week to nurture your microbiome? Let me know in the comments!

25/03/2025

Ginger is one of the most widely used herbal remedies across the globe, renowned for its potent anti-inflammatory properties.

A recent review by Nazakat et al. (2025) highlighted ginger’s anti-inflammatory, antioxidant, and anti-arthritic effects, particularly for rheumatoid arthritis, with minimal side effects.

Earlier research has suggested that ginger may play a key role in managing autoimmune diseases. Studies show that ginger can influence the activity of immune cells, especially neutrophils, by halting the inflammatory process. Neutrophils release complexes called neutrophil extracellular traps (NETs) to fight off microbes, but excessive NETosis can drive inflammation, potentially contributing to autoimmune conditions. The ongoing cycle of autoantibody production and increased NETosis is believed to be a factor in autoimmune diseases, further underscoring ginger's potential as a therapeutic tool.

Ginger can be utilised both as a food and an herbal medicine to harness its therapeutic benefits.

👉Do you enjoy ginger? Have you tried it as a liquid extract or tea? Share your thoughts in the comments!

References:
DOI: 10.1007/s10787-025-01664-7
https://www.facebook.com/profkerrybone
DOI: 10.3390/molecules27217223
Doi: 10.1172/jci.insight.172011 PMCID: PMC10561719

20/03/2025

The existing evidence indicates that the bi-directional gut-brain communication occurs through several pathways that influence both mental and physical health:

• Immune modulation via cytokines
• Nervous system signals through the Vagus nerve
• Secretion of neurotransmitters (e.g., serotonin)
• Production of compounds like amino acids, short-chain fatty acids, and folate

Reference
PMCID: PMC4367209

Evergreen Essence

12/06/2025

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27/03/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm