Herb and Spice Naturopathy Narrabri

28/11/2025

Another personalised herbal cream mixed up today 🌿

There’s something so rewarding about crafting individual prescriptions that truly support my clients’ needs.

This one’s a favourite for joint pain relief
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12/11/2025

Forget 10,000 steps. New research says 7,000 is the sweet spot.

You know that feeling when "10,000 steps a day" sounds overwhelming? Turns out, you don't need to hit that number to see real health benefits.

A comprehensive study analysing data from 35 research cohorts found that people who walked around 7,000 steps per day (compared to just 2,000) experienced:

💚 47% lower risk of early death
💚 38% lower risk of dementia
💚 25% lower risk of cardiovascular disease
💚 37% lower risk of cancer mortality
💚 22% lower risk of depression

That's roughly a 30-minute walk. Maybe it's:

🚶‍♀️A lunchtime stroll around the block
🚶‍♀️Parking further away and taking the stairs
🚶‍♀️Walking while on phone calls
🚶‍♀️An evening walk with your dog or partner

The point? Small, consistent movement matters MORE than hitting an arbitrary number. 7,000 steps is achievable, sustainable, and scientifically proven to make a meaningful difference.

Your body doesn't need perfection. It just needs you to move a little more than you did yesterday.

DOI: 10.1016/S2468-2667(25)00164-1 (23/7/25)

09/11/2025

Spring should be the season of energy and vitality, but if you're dragging yourself through the days despite the longer daylight hours, your adrenals might be calling for support.

Adrenal dysfunction (often called adrenal fatigue) can leave you feeling:

+ Exhausted even after a full night's sleep
+ Wired but tired in the evenings
+ Craving salty or sugary foods
+ Unable to handle stress like you used to

The good news? Your body has an amazing capacity to restore balance when given the right support.
Supporting your adrenals naturally involves:

✨ Prioritising quality sleep (even when the sun sets late!)
✨ Managing blood sugar through regular, balanced meals
✨ Incorporating adaptogenic herbs like Withania and Rhodiola
✨ Actually taking time to rest and recover

Your fatigue isn't "just in your head" and you don't have to push through it. There are answers, and there's a path back to feeling energised again.

If you're tired of being tired, let's work together to understand what's really going on. Book a consult through the website🌿

www.herbandspice.com.au

31/10/2025

Let's talk about magnesium - one of the most important minerals your body needs, and one that SO many people are deficient in.

Magnesium is involved in over 300 biochemical reactions in your body. Yes, 300! It's essential for:

💚 Energy production
💚 Muscle relaxation and preventing cramps
💚 Nervous system calming (hello, anxiety relief!)
💚 Quality sleep
💚 Hormone production and balance
💚 Healthy bowel movements
💚 Heart health
💚 Blood sugar regulation

Signs you might need more magnesium:

+ Muscle cramps or twitches (especially at night)
+ Poor sleep or restless legs
+ Anxiety or feeling "wired"
+ Constipation
+ Fatigue
+ Headaches or migraines
+ Chocolate cravings (yes, really!)

Here's the thing: even if you're eating magnesium-rich foods, factors like stress, certain medications, gut issues, and soil depletion can leave you running low.

Not all magnesium supplements are created equal either! Different forms work better for different issues:

> Magnesium glycinate: Best for sleep, anxiety, and muscle relaxation
> Magnesium citrate: Great for constipation
> Magnesium orotate: Supports heart health

In clinic, I can help you determine:
✓ If you need magnesium supplementation
✓ What form and dose is right for YOUR body
✓ How to address the underlying reasons you might be deficient

Pop into the clinic to check out our practitioner-grade magnesium range, or book a consult for personalised recommendations 🌿

21/10/2025

I'm so lucky to be sharing space with Kayla at the Herb and Spice clinic.

Check out her new website and offerings so you can book your appointment.
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Make peace with yourself

17/10/2025

Your gut is always talking to you — are you listening?

Common signs your gut may need some extra TLC include:
+ Bloating after meals
+ Constipation or loose stools
+ Lots of undigested food or mucous in the stool
+ Reacting to lots of foods
+ Reflux and excessive burping
+ Pungent wind
+ Skin issues (yes, your gut and skin are linked!)
+ Fatigue and brain fog

Sometimes these are your body’s way of waving a little red flag 🚩

If you’ve been dealing with ongoing digestive symptoms and can’t seem to find the cause, comprehensive microbiome stool testing can provide real answers. It looks at the balance of good and bad bacteria, inflammation markers, specific digestive markers and how well your digestion is functioning — helping us create a targeted plan just for you.

By testing now, we can find the underlying driver of your symptoms and have your gut well on the way to feeling calm, balanced and happy by Christmas.

Reach out via email, or book your appointment now to get started.
admin@herbandspice.net.au
www.herbandspice.com.au
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28/09/2025

✨Bang Bang Turkey Bowl ✨

A flavour-packed lunch that’s perfect for meal prep! Make a big batch for the week ahead, or if you're short on time, keep it super quick with pre-cooked rice + a packet of coleslaw. Nutritious, satisfying, and ready in minutes.

Swipe for the full recipe 👉🏼
Let me know if you try it, and be sure to save for later!
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25/09/2025

Opening Hours this School Holidays🎓🍎

With school holidays starting this weekend in NSW, my opening hours will vary slightly from normal, as I'll be spending some time with the family.

Open:
Wed 1st Oct, 9:30 - 4:30
Thurs 2nd Oct, 9:30 - 2:00
Wed 8th Oct, 9:30 - 4:30
Thurs 9th Oct, 9:30 - 5:00

Closed:
Fridays 26th Sept, 3rd Oct and 10th Oct

If you need top-ups of your supplements please send me an email so I can have your goodies ready to collect, or organise postage as needed. admin@herbandspice.net.au

Book your appointment at www.herbandspice.com.au/services

Have a wonderful week
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24/09/2025

Symptoms of PCOS - any of these sound familiar?

PCOS (Polycystic Ovarian Syndrome) is one of the most common hormonal conditions in women, yet so many struggle to get answers. Symptoms can look different for everyone—irregular cycles, acne, excess hair growth, or difficulty with weight and fertility.

The good news? Nutrition and lifestyle changes can play a big role in managing PCOS and improving quality of life.

👉 If you’re navigating symptoms like this, it might be time to chat with your healthcare provider—or book in a naturopathic consult for tailored support.
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17/09/2025

Ever wondered what actually happens in a naturopath consult? 🌿

While it may seem like a big investment of your time and energy, here’s what you can expect when you book with me:

✅ A full hour of uninterrupted time focused entirely on you
✅ A deep dive into your health history, current concerns, medications, digestion, hormones, and immune health
✅ Lifestyle review – sleep, energy, stress, movement & food
✅ Pathology review (and new testing if needed)
✅ Physical signs check – nails, tongue & more for hidden deficiencies
✅ A tailored plan with food, lifestyle, herbs and supplements to help you start feeling like yourself again

Healing takes time, and we’ll often uncover things layer by layer—but it’s all about addressing the foundations of your health so you can truly thrive.

If you’re ready to prioritise your health, I’d love to support you.
📲 Book online at www.herbandspice.com.au