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Lauren Howe Naturopath & Nutritionist

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Kempsey, NSW
Lauren Howe Naturopath & Nutritionist

BHSc Nutritional Medicine
BHSc Naturopathy I have a special interest in gastrointestinal health, skin conditions, healthy aging and preventable disease.

Degree qualified and accredited (ANTA) nutritionist and naturopath offering a holistic and integrative approach to preventing and treating illness and restoring health. Treatments are individually tailored with a focus on evidence-based herbal and nutritional supplementation, dietary advice, and lifestyle modifications.

21/05/2025

Perimenopausal symptoms can begin as early as your mid to late 30s and it can be hard for many women to decide if they are there yet.

The list above includes some of the most common reported symptoms however there are definitely others such as itchy skin and ears, recurrent UTIs or candida as well as digestive and gut issues.

It’s also important to remember that other health issues can mimic these same symptoms so if you’re 35, missing periods, and feeling exhausted, don’t automatically assume it’s hormonal—get your thyroid checked, for starters. The signs often overlap, and it’s worth ruling out other causes.

Need help dealing with peri/menopausal symptoms and looking for natural solutions? Let's talk. Booking link in bio 🌱

Sources:
DOI:10.1080/02646830600974071
doi: 10.12788/obgm.0203

08/04/2025

Why strength training is important during perimenopause! 💪🔥

The hormonal changes associated with perimenopause can affect muscle mass, bone density, metabolism, and mood - but strength training can help with some of these unwanted symptoms! Here’s how:

✅ Strength training preserves and builds muscle which supports weight loss and reduces insulin spikes – muscle tissue burns more calories than fat tissue, even at rest, because it's more metabolically active. Muscle also improves glucose uptake, mitigating the risk of insulin resistance.

✅ Balances mood – exercise triggers the release of endorphins, natural brain chemicals that act as mood elevators and pain relievers. It also helps to reduce levels of stress hormones like cortisol, which contribute to feelings of anxiety and depression.

✅ Strengthens bones – helping to prevent osteoporosis

✅ Supports Joint Health – Eases stiffness & improves mobility. 🏋️‍♀️

✅ Improves Balance & Prevents Injuries – Say goodbye to falls & fractures! 🚶‍♀️

👊 HOW TO START:
✔️ Bodyweight exercises (squats, lunges, push-ups)
✔️ Add resistance bands or dumbbells
✔️ Focus on full-body moves (deadlifts, rows, presses)
✔️ Train 2–3x per week

01/04/2025

Researchers at the Australian National University (ANU) have found that higher daily magnesium intake could promote healthier brain aging. The study, involving over 6,000 participants aged 40-73, showed that those consuming more than 550 mg of magnesium per day had a brain age about one year younger by 55 compared to those with normal intake. The benefits were particularly significant for women, especially post-menopausal women, suggesting magnesium's anti-inflammatory effects may play a key role.

The research highlights that increasing magnesium intake by 41% could reduce age-related brain shrinkage, linked to better cognitive function and a lower risk of dementia. The study also emphasizes the importance of diet in promoting brain health and suggests magnesium intake may help prevent neurodegeneration as early as in our 40s.

Food high in magnesium include: leafy green vegetables, nuts and seeds, legumes, avocados, tofu, some fatty fish and bananas.

30/01/2025

Can a healthy diet help ease chronic pain? New research from the University of South Australia suggests it can - especially for women!

💡 Key Takeaways:

🥦 Eating more fruits, vegetables, wholegrains and lean proteins, is linked to lower pain levels.

💪 The benefits are independent of your weight, meaning anyone can feel the effects of a healthier diet.

👩 Women with better diets reported less pain and improved physical function compared to men.

Why it matters: Chronic pain affects 30% of the global population—and 1 in 5 Australians—making simple, effective strategies like improving diet a game changer.

Start small by adding an extra serving of veg to your meals, swap processed snacks for fresh fruit, or try whole grains instead of refined carbs 🌟

Source:
DOI: 10.1016/j.nutres.2024.08.002

28/01/2025

🌟 Everything You Need to Know About Vitamin B6 Safety 🌟

Vitamin B6 is a powerhouse nutrient essential for metabolism, immune function, brain health, and red blood cell production. However if you're taking B6 as a supplement it's important to use it wisely!

This is because higher doses from supplementation (not food sources) may cause serious nerve damage called peripheral neuropathy.

👉 What’s the safe limit? Symptoms of nerve damage can occur with higher doses over 50 mg daily, or from prolonged use.

👉 This condition can lead to tingling, burning, or numbness in your hands or feet, and symptoms can worsen if the supplement use continues.

👉 Always check for the ‘AUST L’, ‘AUST LA,’ or ‘AUST R’ number on products to ensure they meet Australian safety standards.

👉 B6 is a common addition to many supplements such as multivitamins, magnesium, or zinc combinations.

👉 It's important to add up your daily intake from all supplements because even "low-dose" supplements might add up quickly if you're using multiple products!

When in doubt, consult a healthcare professional to ensure you’re getting the nutrients your body needs to thrive 🧡

16/01/2025

Sometimes life shatters us in ways we never imagined. But what if, instead of hiding the cracks, we turned them into something beautiful? 💔🎨

15/01/2025

Colorectal cancer rates are
climbing in people under 50, an alarming trend. A
recent study published in Gut points to a possible
contributor: omega-6 fatty acids, a type of lipid
commonly found in ultra-processed foods, which are
linked to chronic inflammation—a driver of cancer.

What Did the Study Find?

👉 Tumors from colorectal cancer patients showed
high levels of omega-6 fatty acids, which promote
inflammation.
👉 They lacked sufficient omega-3 fatty acids, known
to resolve inflammation and protect cells.
👉 Chronic inflammation can damage DNA, promote
abnormal cell growth, and weaken the body's ability to
fight off cancer.

The Role of Ultra-Processed Foods

⚠️ Many ultra-processed and fast foods are made with
seed oils (e.g., soybean, canola, sunflower oil), which
are rich in omega-6 fatty acids.

⚠️ These oils are cheap and pervasive, found in
packaged bread, snacks, salad dressings, and even
corn-fed beef.

⚠️The modern diet has drastically shifted the omega-6
to omega-3 ratio, increasing inflammation risks.

💡 Key Takeaways

While diet is just one piece of the puzzle—alongside
genetics, lifestyle, and environmental exposures—this
study highlights the potential risks of excessive
ultra-processed food consumption. Balancing omega-6
and omega-3 fatty acids through whole, minimally
processed foods (like fish, nuts, and leafy greens) and
reducing seed oil intake could help protect colon
health.

Stay tuned for more information on how to avoid seed
oils and balance your dietary ratio of omega-6 and
omega-3 fatty acids.

Source 👀
https://gut.bmj.com/content/early/2024/12/20/gutjnl-
2024-332535

14/01/2025

Eating should nourish your body and leave you feeling satisfied—not stuck in a cycle of cravings. Here’s how to focus on satiety and fuel your day:

🍳 Prioritize whole foods that are high in protein, healthy fats, fiber, and resistant starch (like oats, legumes, or chickpeas). These nutrients support fullness and prevent overeating.
🍬 Minimize high-dose fructose (found in sugar, fruit juice, and agave), which can drive hunger and lead to excess snacking.

💪 Protein is key! It’s your body’s most essential nutrient and helps regulate appetite. Aim for 1 gram of pure protein per kg of ideal body weight each day. For example:

✅ 3 large eggs = 18g protein
✅ Half a cooked chicken breast (86g) = 27g protein
✅ 1 cup of cooked lentils = 18g protein
✅ Minced beef (100g) = 25g protein

Start your day with protein-rich meals like eggs, meat, or cheese. This not only curbs cravings but also supports a healthy circadian rhythm. Skipping protein early on can lead to hunger, distress, and even binging later.

27/11/2024

'STRENGTH OF THE STALLION'🌱 ASHWAGANDHA ❤🤎

One of my absolute favourite herbs! In India, ashwagandha is known as the 'strength of the stallion' because it has traditionally been used to strengthen the immune system after illness.

The herbs scientific name is Withania somnifera, the Latin species name somnifera means 'sleep-inducing 💤🛌 But it is also known as Indian ginseng or winter cherry. The name “ashwagandha” describes the smell of its root, meaning “like a horse.”

In addition to its traditional use as an immune modulator and tonic, it also has an impressive body of research to back up some of its other benefits (see studies below), which include:

🤎 adaptogen (helps the body respond to stress, anxiety, fatigue) - several randomised, double-blind, placebo-controlled studies have shown significant reductions in stress, anxiety, insomnia, and cortisol.

🤎 antidiabetic - In human and animal diabetic models, ashwagandha extract reduces blood glucose and glycated hemoglobin (HbA1c).

🤎Thyroid support - In clinical and animal research, ashwagandha has been reported to stimulate thyroid function.

Sources👀
DOI: 10.4103/0253-7176.106022
doi: 10.7759/cureus.6466
doi: 10.1097/MD.0000000000017186
DOI: 10.1016/j.jep.2020.113276
doi: 10.7759/cureus.5797
DOI: 10.1002/ptr.6589
DOI: 10.1111/j.2042-7158.1998.tb06923.x
DOI: 10.1089/acm.2017.0183

20/11/2024

How does Choline support brain and metabolic health during perimenopause and menopause 🧠✨

Did you know that drop in estrogen during the later stages of perimenopause and into menopause can result in a drop in the bodies ability to make its own choline? This is because the PEMT enzyme required for choline production is upregulated by estrogen, therefore less estrogen will mean less choline.

Choline is vital for brain and metabolic health. Here's why:

🌱 Choline is a key nutrient for acetylcholine production: a neurotransmitter that supports memory and the brain’s ability to adapt, learn, and recover as we age. Acetylcholine also helps regulate satiety and feeding behavior.

🧠 Protection against Alzheimer's: Studies suggest choline may reduce the buildup of beta-amyloid plaques and tau proteins, two markers of Alzheimer’s.

🔥 Reduces brain inflammation: choline’s anti-inflammatory properties help protect against brain inflammation linked to cognitive decline.

🔄 Supports brain cell health: choline is a key component of phospholipids, essential for building and maintaining cell membranes. This is critical for cell signaling, nutrient transport, and overall metabolic function. Phosphatidylcholine is also essential for the myelin sheath that protects nerves.

🩸 Regulates homocysteine levels: choline helps break down homocysteine, an amino acid linked to metabolic disorders. Balanced levels of homocysteine contribute to overall metabolic and cardiovascular health.

🚀 Supports Fat Metabolism: choline helps the liver process and transport fats efficiently, prevents fat buildup in the liver and reduces the risk of non-alcoholic fatty liver disease (NAFLD).

🍳 Where to Find It: choline-rich foods include eggs, liver, fish, and soybeans. If you don't eat these foods regularly you may be missing out on the recommended daily intake of 425mg. And, if you are in perimenopause or menopause you may need even more.

19/11/2024

✨ Sometimes, we just need to slow down and look a little closer. 🌸

03/11/2024

Eggs are one of my favorite foods. Did you know that 3 eggs provide about 18 grams of protein? That is roughly one third of your daily protein requirements.

They're an amazing source of fat soluble vitamins D and A as well as selenium. They also contain an impressive amount of choline which is essential for brain health and liver function.

I am often asked if it is safe to eat eggs regularly and the answer is a resounding YES! There is a common misconception that eggs increase your cholesterol and contribute to heart disease. Rest assured that this myth has since been debunked and there is plenty of research to support the health benefits of eggs.

Quality is important though, please spare a thought for the welfare of the hens and opt for free-range or organic eggs 🥚🐣🐓💛

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Kempsey, NSW

Opening Hours

Monday	10am - 3pm
Friday	10am - 6pm
Saturday	9am - 1pm

Website

http://www.laurenhowe.com.au/

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