Arise Health Collective

09/05/2025

It is with the greatest pleasure that we introduce osteopath Paula Toledo, who will be joining Arise Osteopathy soon.

Paula will be in the clinic 4 days per week, from Tuesday - Friday. Bookings are available online from Thursday 15th May at ariseosteopathy.com.au/contact-and-bookings/.

All reception enquires can be made to reception@ariseosteopathy.com.au and will be responded to by our admin assistant Laura or Nicola.

ABOUT PAULA

Paula's passion for movement and rehabilitation started from a knee injury in her teenage years. It sparked her curiosity about how the body heals and performs at its best.

She initially trained as a physiotherapist at the National University of Cordoba, Argentina and completed a Bachelor in Physiotherapy, where she developed a deep understanding of movement, strength, and recovery.

However, Paula quickly realised she wanted to do more. Just treating surface symptoms wasn’t enough. Paula wanted to truly understand the connections within the body and work more closely with her clients on a one-on-one level. That’s when she discovered osteopathy, an integrative, hands-on approach that aligned perfectly with her philosophy of care. She then undertook a Masters in Osteopathy at UNITEC Auckland, New Zealand.

Now, she finds herself blending physiotherapy and osteopathy in her work, which offers the best of both worlds. Her treatments focus not only on relieving pain but on finding the source of pain so that you can move freely, feel better and be stronger. Using osteopathy’s hands-on techniques, Paula restores mobility and balance in the body, while physiotherapy’s active rehabilitation ensures lasting strength, resilience, and confidence in movement.

In recent years, Paula has developed a deep interest in chronic pain, functional movement, and longevity. She believes that movement is medicine, and that pain doesn’t have to define your life. Whether you’re recovering from an injury, struggling with long-term discomfort, or simply wanting to move and age better, Paula's goal is to help you not just heal but thrive.

06/01/2025

Arise Health in Margaret River currently has rooms for rent at competitive daily or weekly rates. Grab the chance to be part of a small dynamic team of independent allied health practitioners, which currently includes osteopathy, physiotherapy and naturopathy.

Our current clientele would greatly benefit from a remedial massage therapist, kinesiologist or traditional chinese medicine practitioner but we are open to all modalities.

Please contact Nicola Raimbert by PM, at nicola@ariseosteopathy.com.au, or on 9774 5630.

13/12/2024

Arise Health in Margaret River currently has rooms for rent at competitive daily or weekly rates. Grab the chance to be part of a small dynamic team of independent allied health practitioners, which currently includes osteopathy, physiotherapy and naturopathy.

Our current clientele would greatly benefit from a remedial massage therapist, kinesiologist or traditional chinese medicine practitioner but we are open to all modalities.

Please contact Nicola Raimbert at nicola@ariseosteopathy.com.au, or on 9774 5630.

21/11/2024

A few tickets left for tonights event. Come and join us to learn all about completing the stress cycle, strengthening your vagus nerve and how hormones affect mental health.

Can't wait.

Learn practical methods for reducing stress and anxiety in your daily life.

15/11/2024

PROTEIN FOR PARENTS (AND KIDS!)

By Lucienne Steel - Naturopath

One of the most common recommendations I find myself making over and over is PROTEIN. It is one of the fastest changes you can make with some of the quickest results I see in clinic. Getting more protein can boost energy, decrease sugar cravings, improve brain clarity, stabilise moods, improve healing time and immune function, you name it and protein is probably involved, because proteins are used to build and repair all cells in our body.

This is especially apparent in pregnancy and the early years of parenting, when we are more in demand than we’ve ever been before, and we’re doing it all on broken sleep, coffee and the toast crusts our kid didn’t eat.

So, why do we crave carbs if protein is so great? Carbohydrates give quick energy, which we crave when we’re tired, hungry and stressed. They are digested easily; the glucose hits the blood stream fast to be used as fuel for hungry cells. Unfortunately, this boost is over quickly, so your blood sugar levels spike up and drop down again just as fast, leaving you feeling much worse and craving more sugar/caffeine. This quick rise and fall of blood sugar levels is itself inflammatory for the body.

Protein is digested slowly, meaning that it provides a more stable rise and fall of energy, and gives us the building blocks for daily body repair and growth. That’s exactly how I teach it to my kids: carbohydrates for quick energy, protein for long energy and growth, fibre for your gut microbiome, good fats for your brain and skin. We don’t want to demonise any foods, we don’t want shame attached to foods, we just emphasise that different foods have different functions. Treats are great, in small doses, but they’re not fuelling you efficiently for your everyday life.

With every meal and every snack, consider the protein: meat, fish, beans (inc soy), eggs, dairy, nuts, seeds. For an animal protein, aim for at least 3-4 palm-sized pieces a day. For vegetarian protein, you’re looking at 3-4 big handfuls a day.

How does this look in parenting?

- Have an icecream if you want, but have a handful of nuts as well, to increase the protein and good fats. This increases the nutrient density, slows the blood sugar spike, gives longer energy and reduces inflammation.
- Sure, kiddo, you can have a piece of toast, but have peanut butter with your jam, or cheese with your vegemite.
- Cheese or a bean dip with those crackers, not just crackers alone
- Learn to read the nutritional panel on the packet. Choose cereal/bars that have at least equal protein to sugar (you’ll be shocked at how hard that is to find).
- Model eating a good breakfast! Too many parents are having just coffee! Coffee is an appetite suppressant and kids are watching. Model choosing foods that fuel you properly for the day ahead. Start however small you need to, but practice putting food in with the coffee.

Good luck, happy cooking, hit me up if you want more resources or support in this area.

Lucie

08/11/2024

SWELLING DURING PREGNANCY

By Nikki Jongedyk - Massage Therapist

In the third trimester, Oedema – swelling in the interstitial space (water heavy cells) – is common. It's a side effect due to the increase in blood volume, pressure from your growing baby on your abdominal/inguinal nodes, generally moving less, and the change in hormone production (increase in hormones that make the body retain fluid).

While gradual Oedema (swelling) isn’t harmful to you or your baby, it can feel uncomfortable.

While swelling is completely normal and varied between individuals; there is a lot you can do to reduce and/or manage this side effect. Overall, reducing swelling will allow you to feel less ‘heavy’ in your legs, assist with more efficient movement and better maintain homeostasis.

The following can be done at home to assist with your swelling:

- Stay off your feet, elevate whenever you can to give your lymph system a chance to manage any swelling you may have accumulated while standing.

- Walk/stand in water. This uses atmospheric pressure to assist your body’s muscle contraction (peristalsis) to massage/rid unwanted fluid from your limbs.

- Wear loose clothing that doesn’t constrict any areas of flow. Specifically, your ankles. Getting an ankle cuff puts pressure on your lymph system and will make your feet swell more.

- Wear practitioner recommended compression garments. This is the most effective swelling management option for at home. It uses the same concept as water walking, but you can have it on all the time.

Lymphatic drainage by a trained professional will also assist in shifting fluid. It’s also important to not underestimate the relaxation benefits as well. You are, after all, carrying a baby. This is no easy feat and self-care should be prioritised to assist you in feeling your best.

06/09/2024

EXERCISING FOR STRESS AND ANXIETY

By Courtney Payne - Physiotherapist

Exercise is a powerful tool for managing stress and anxiety, offering numerous mental and physical health benefits. Engaging in regular physical activity triggers the release of endorphins, often referred to as “feel-good” hormones, which can alleviate feelings of stress and anxiety.

Exercise also promotes better sleep, which is crucial as poor sleep is often both a symptom and a cause of increased stress and anxiety. By incorporating exercise into your routine, you can improve your sleep quality and duration, contributing to a more stable and positive mood.

Additionally, exercise serves as a form of active meditation. Activities like yoga, pilates, or even mindful walking require individuals to focus on their breathing and movements, providing a break from anxious thoughts and fostering a sense of calm and control. This mindful engagement can reduce the physiological symptoms of anxiety, such as increased heart rate and muscle tension. Many people that suffer from chronic stress and anxiety will hold muscle tension in their shoulders, neck and pelvic floor. This can lead to many conditions such as shoulder or neck pain, headaches, stress urinary incontinence, pain with sexual in*******se, and pelvic pain. Finding ways to successfully manage your stress or anxiety is one step in reducing these symptoms.

Group exercise settings or team sports also offer social support, reducing feelings of isolation and fostering a sense of community. Finding enjoyable physical activities is important, as enjoyment increases the likelihood of maintaining a regular exercise routine, further enhancing its stress-relieving benefits.

Moreover, tailored exercise programs can be designed to meet individual needs, considering personal preferences, fitness levels, and any physical limitations. This personalized approach ensures that exercise remains a sustainable and effective strategy for managing stress and anxiety, helping you achieve a balanced and healthier life. There are so many great professionals in our community that can help with this, so reach out if you need guidance of where to start.

14/08/2024

NATURE THERAPY FOR STRESS AND ANXIETY

by Lucienne Steel - Naturopath

In the last decade, research on the benefits of time in nature has exploded. We can now scientifically confirm what many people have known innately for time immemorial: there are measurable associations between time in nature and improved mental health, cognitive function, sleep, blood pressure and more.

Studies on Shinrinyoku (Japanese forest bathing) show that spending time in the forest will reduce stress, as measured by heart rate, blood pressure, cortisol levels, and sympathetic nervous system activity (that’s the part of your system that has you in fight/flight). Simultaneously, we see boosts to the parasympathetic nervous system (which allows you to rest & digest) and the immune system. Studies on people who swim/visit the ocean show similar improvements to both mental health and immune activity, and it won’t just help while you’re actually in the forest or at the beach, the perks can last for up to a month afterwards!

Why does it help? Theories abound. Maybe it’s that spending more time in nature often means more physical activity. Maybe it's aromatherapy, with terpenes released by the trees and salt in the sea air. Maybe it's beneficial bacteria in the soil and water impacting our own microbiomes. Maybe it's negatively charged ions. Maybe it's the sight of all that green and blue space, that it calms the brain. Maybe it's the sunshine resetting your melatonin and cortisol production and giving you vitamin D. Maybe it's just that we are part of nature, and we belong there. Whatever it is, you have to chase after it. You must actively seek nature, or this modern life will get in the way.

We’re lucky in the southwest, having such nature on our doorsteps, that even your daily drive to work can become a microdose of nature. Wind down your windows and breathe in the peppy trees. Take the long route home that gives you a glimpse of the ocean. Sit outside on your lunch break.

Then start to prioritise nature in your weekends and down time. Go for a picnic, go camping, watch the birds and the sunset, search for orchids, hunt for mushrooms. Get out into the natural world and remember that you’re a part of it.

We need as much as we can get of nature, but if you need a number to build up to, aim for 30 mins a day, 5 days a week. Pro tip: that’s the same as our exercise goal for the week, so combine the two for a winning combo of ultimate health! Remember, you can start small, start late, start reluctantly, just start. Increasing your time in nature will decrease stress and anxiety.

Feel free to reach out if this is something I can help you with,

Lucie

www.mrnaturopathy.com.au

07/08/2024

STRESS, ANXIETY AND YOUR NERVOUS SYSTEM

by Nikki Jongedyk - Massage Therapist

In today's society, depression, anxiety and stress is often driven by overactive central nervous system (CNS). When your CNS is overactive, the sympathetic nervous system (fight or flight) is active. The effect this can have on your health is detrimental, as the body is in a constant state of alert. While this is considered ‘normal’ in our society since we often cannot change this due to the amount of stress in our lives; we can however change the way we manage our stress.

When people come to see me and report stress and/or anxiety as their main complaint, I often address their vagal nerve. This nerve is located in the upper neck and governs your parasympathetic nervous system (rest and digest). Opening up vagal nerve flow decreases stress by lowering blood pressure, slowing down body activity and allowing healing to take place.

Touch is also a valuable component to treat for stress and anxiety. Throughout childhood – we were always held and reassured through touch, and in a society where we are losing touch it can help reconnect us in a way other types of self-care can’t. Massage stimulates the CNS directly, via the peripheral nerves in the skin. It releases feel good hormones such as endorphins, serotonin and dopamine which encourages relaxation.

Always remember that when you are in a relaxed state, your mental well-being is optimal and you are better able to manage stress better. For this reason, I have created a handout for activating your vagal tone at home. It increases body awareness, lowers stress and helps you feel safe in your home environment. Investing in yourself will allow you to be your best self and better serve those around you.

Head to the Arise Health website to see the exercise for activating your vagal tone.

31/07/2024

ANXIETY

by Nicola Raimbert - Osteopath

Emotional intelligence, the ability to define and articulate our emotions is an important skill that helps us to cope with and process emotion in healthier ways. Anxiety is an incredibly common emotion. But what it is? How do we define it?

The APA defines anxiety as ‘an emotion characterised by feelings of tension, worried thoughts and physical changes, such as increased blood pressure.’ It feels like an escalating loss of control, worst-case scenario thinking and total uncertainty. It can be accompanied by restlessness, fatigue, difficulty concentrating, irritability, increased muscle tension and trouble sleeping. It can be a transient state in response to a specific situation, or a long standing trait, part of an individuals personality that shows in their behaviour, actions and feelings.

Like many individuals, I have experienced anxiety (and the odd panic attack) intermittently since I was a teenager. I didn’t know what it was until I was in my mid twenties. Identifying it, confronting it head on and understanding our it affects me, gives me the power to manage it. There are so many different strategies we can use. Here’s what has helped me.

- Three initial psychology sessions to understand my history and triggers; learning mental and breathing exercises to control it.

- Stopped taking the OCP - anxiety can be a pre-menstrual symptom that the pill makes worse.

- Herbal medicines - a maintenance tool to support stress and hormone function. I take them when I feel under the pump or sleep deprived.

- Traditional Chinese Acupuncture or Cranial Osteopathy every 6-8 weeks — manual therapies are incredibly calming to the nervous system. This is my self-care practice.

- Connecting with nature - typically the bush or the ocean. I find expansive horizons incredibly comforting and put life into perspective.

- Saying No - healthy living is about managing load. Recognising when there is too much on my plate and prioritising my own needs reduces my incidence of anxiety.

- Asking for help - being open with loved ones about when I’m feeling anxious and asking for support reduces my load and the severity of anxiety.

- General good lifestyle habits - regular sleep routine, healthy balanced nutrition, regular exercise, community connection and moderated caffeine intake all help to support our bodies be the best they can be.

10/07/2024

SUPPORTING YOUR IMMUNITY THROUGH THE LYMPHATIC SYSTEM

by Nikki Jongedyk - Massage Therapist

There are many ways we can support the immune system, by working with our lymphatic system - check out these tips below.

Immune support:

- Practice breath work daily to ensure you kick start your lymph system. Do this first - before you clear nodes or do any massage sequence. See the info below for how to do this.
- Squats and overhead arm movements will stimulate your main nodes in your armpit and upper legs. Water immersion is also a great benefit.
- Take care of your skin by keeping yourself hydrated and applying lotion to directly hydrate your skin.
- Dress any wounds and wear sunscreen to give your skin - our first line of defense - support.

Abdominal breathing sequence:

- Your diaphragm is a muscle which will assist in the return of lymph fluid into the bloodstream. The more you use it the better you will get at engaging the muscle and stimulating your thoracic duct.
- Start by putting your hand on your abdomen and chest. Taking a deep breath in through your nose, fill your abdomen all the way before your chest begins to fill with air.
- Once full, empty your body completely of air so your belly flattens.
- Repeat this 2-3 times, aiming to fill your abdomen slowly so you don't become dizzy. You do not need to fill your chest completely, just a comfortable amount. Imagine a balloon inflating and deflating as you breathe.

Lymphatic self massage tips:

- Remember to empty your nodes before you send any fluid there.
- Using your palm/body brush for traction, pull your palm towards the node.
- The skin should have traction and drag as you move it.
Follow the diagram below to ensure you move your massaging hand in the right direction.

03/07/2024

WINTER RESILIENCE

By Lucienne Steel - Naturopath

Winter - it’s tough at times isn’t it? It’s cold, wet and we tend to be more prone to illness during this time. But fear not, there is a lot we can do preventatively to support the body, and also steps we can take if we do fall ill, to recover with more ease.

The following is a list of preventative steps we can take to ensure we keep those winter bugs at bay.

- Drink more water - aim for 3 or more litres
- Eat more plants in your diet – aim for a rainbow of 5 veg, 2 fruit and 30 g fibre a day - looking also at eating more than 30 different varieties of plants per week
- Be sure to get high quality protein in every meal and snack. The general recommendation is around 1-1.5 g protein per kilo of bodyweight, depending on exercise levels. For example, the average-sized woman doing moderate exercise would aim for ~100g.
- Move your body for 30 mins a day
- Get outside for at 30 mins a day
- Stress depresses your immune system, so be sure to also relax, have fun and play daily. Boosting your mental health also boosts physical health - try to engage in a pleasurable activity for 10-20 mins a day
- Rest - aim for 8 hrs of quality sleep (if less/broken, add nap/NSDR)

If we do happen to get ill, we can support our body with a range of herbs. Work with your body, not against it - hydrate, stay warm and rest. We can also add in some of the following for support - echinacea, ginger, garlic, lemon, chilli, elderberry, andrographis and eucalyptus.

And lastly, when you’re starting to feel better, consider the following to ensure a smooth transition back into society:

- Go slow - don’t rush back to busy life
- Try some gentle movement - stretching, walking, swimming, Pilates or Yoga
- Breathwork to reset the nervous system and support the vagus nerve
- Herbs such as astragalus, schisandra, codonopsis, Siberian ginseng, or
mushrooms