Teoma Health, 9 Third Street, Nunawading (2025)

15/11/2024

Let’s talk about progesterone next!

Progesterone is a powerhouse hormone that plays a big role in regulating your cycle, mood, sleep, and even skin health. But when progesterone levels are unbalanced, it can create a whole range of symptoms including:

✨ Irregular periods or heavy bleeding
✨ PMS and mood swings
✨ Anxiety and irritability
✨ Insomnia or restless sleep
✨ Breast tenderness
✨ Low energy and fatigue

The good news? There are natural ways to support your body in balancing progesterone levels. Here are some tips:

🌿 Prioritise Rest: Quality sleep and stress management are essential. Consider meditation, journaling, or calming herbal tea like chamomile.
🌿 Healthy Fats: Essential fats support hormone production. Try adding avocado, nuts, seeds, and olive oil to your daily diet.
🌿 Magnesium-Rich Foods: Think leafy greens, almonds, and pumpkin seeds. Magnesium helps regulate cortisol, indirectly supporting balanced hormones.
🌿 Vitamin B6: This nutrient supports progesterone production. Get it from bananas, chickpeas, and spinach or a quality B complex.

Working with a knowledgeable naturopath such a Nancy from Teoma Health can help pinpoint what’s best for your body and help you feel balanced, energised, and in tune with your cycle. Feel free to reach out to Nancy to discuss if she can help you by DM or send an email to nancy@teomahealth.com.au. ❤️

11/11/2024

Oestrogen is a powerful hormone that’s all about movement and pleasure. When it's balanced, it brings energy, positivity, and stability to our lives. But when it’s off, it can affect everything from our mood to our cravings—and even make us feel a little out of sync. Did you know? Imbalanced oestrogen is often linked to factors like gluten intolerance, showing just how sensitive our bodies are to what we consume.

Just like an orchestra, our hormones—estrogen, cortisol, and insulin—all play in harmony, and balance is key. To support balanced oestrogen, we must first focus on balancing cortisol and insulin. That means nourishing our bodies with regular movement that feels good (think Pilates, walking, swimming, or even surfing) but avoiding over-exercising, which can throw everything off. Daily movement helps keep our sleep, energy, moods, menstrual cycle, cravings, and hunger (aka SEMMCH) in check.

And let’s not forget pleasure! Taking a walk on the beach, patting your dog or cat, getting a warm hug, enjoying intimacy, or practicing gratitude—these little joys are essential for oestrogen balance. Together, movement and pleasure help us stay in tune with ourselves, so we can feel our best. 💖

If you suspect you have an imbalance, Nancy from Teoma Health can work with you to help you address it through ways such diet, lifestyle, and sometimes supplements. Freel free to reach out to Nancy via DM or email her at nancy@teomahealth.com.au ❤️

01/11/2024

Building on our previous two posts about how stress impacts our adrenal health and how insulin influences our eating patterns, let's dive into the thyroid gland, another key player in hormonal health. The thyroid is closely connected to stress and metabolism, as its hormones help regulate energy levels, metabolism, and overall wellbeing. When thyroid hormones are out of balance, symptoms like fatigue, weight gain, and mood shifts can arise. Fortunately, there are natural ways to help support and balance your thyroid hormones, enhancing your quality of life. Here are seven tips:

1. Eat a Balanced Anti-Inflammatory Diet: Fill your plate with fresh fruits, vegetables, lean protein, healthy fats, and whole grains. Avoid processed foods and unhealthy fats to reduce inflammation in your body and support your thyroid health.
2. Get Regular Exercise: Aim for at least 30 minutes of exercise each day, whether it's walking, biking, yoga, or strength training. Find an exercise routine that you enjoy and can stick with long-term to maintain healthy thyroid function.
3. Boost Your Vitamin D Levels: Spend 10 to 15 minutes in the sun each day to absorb natural vitamin D, which plays an important role in regulating thyroid hormones and immune function.
4. Manage Your Stress Levels: Chronic stress can disrupt thyroid function, so make time to relax and de-stress on a daily basis to keep your thyroid healthy.
5. Get Enough Sleep: Prioritise 7 to 8 hours of sleep each night to maintain balanced hormone levels and overall wellbeing.
6. Get Enough Iodine: Ensure you're consuming enough iodine through your diet to support the production of thyroid hormones.
7. Avoid Toxins: Protect your thyroid by minimising exposure to toxins like mercury, pesticides, and solvents. Support your detoxification system with fibre-rich foods, hydration, and regular exercise.

If you would like some help and support with managing your hormones, reach out to Nancy from Teoma Health who would love to helps you. Feel free to DM her or email her at nancy@teomahealth.com.au ❤️

18/10/2024

Read on to learn how to balance your insulin levels naturally 👇

Did you know that your insulin levels and cortisol (the stress hormone) are closely connected? When cortisol spikes, it can lead to insulin resistance, making it harder for your body to manage blood sugar effectively. Here are some tips to help you balance those levels naturally: 🌱

💚 Manage Stress: Incorporate mindfulness practices like meditation, yoga, or deep breathing to lower cortisol levels and promote insulin sensitivity.
💚 Eat Whole Foods: Focus on a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and veggies. This helps stabilise blood sugar and insulin levels.
💚 Stay Active: Regular exercise not only helps reduce stress but also improves insulin sensitivity. Aim for at least 30 minutes a day.
💚 Prioritise Sleep: Lack of sleep can increase cortisol and disrupt insulin function. Aim for 7-9 hours of quality sleep each night.
💚 Stay Hydrated: Drink plenty of water throughout the day to support overall health and help regulate blood sugar levels.

By understanding the relationship between cortisol and insulin, you can take steps toward better health 🌿

For personalised advice and support, don’t hesitate to reach out to Nancy from Teoma Health. Feel free to email her at nancy@teomahealth.com.au or send her a DM. ❤️

12/10/2024

Your body is designed to heal, but did you know that the healing journey is as much mental as it is physical?

Every thought sends a signal to your body. Focusing on stress or fear can make your body feel it too. But when you lean into positivity and healing, amazing things can happen!

Start with gratitude. Celebrate every bit of progress, no matter how small. Your body is working hard - support it mentally too!

When troubling thoughts arise, ask yourself these four powerful questions from Byron Katie's work:

1️⃣ Is it true?
2️⃣ Can you absolutely know it's true?
3️⃣ How do you react when you believe that thought?
4️⃣ Who would you be without that thought?

Shifting your mindset is a key part of reprogramming your hormones. One important hormone to focus on is cortisol, produced by your adrenal glands. By managing stress and embracing a positive mindset, you help regulate cortisol levels and support overall hormonal balance.

Shift your focus from what’s wrong to what’s improving. Visualise your healing and believe in your strength. Your mindset is a powerful tool in this journey!

Trust the process. Change your mindset, and watch your body - and your hormones - follow. You're stronger than you think! 💖

If you would like some help balancing your hormones, Nancy from Teoma Health would love to assist. Feel free to send her a DM or email her at nancy@teomahealth.com.au

04/10/2024

We made it to the Mt Everest base camp! An amazing journey of persistence, motivation, team work and gratitude. Through the snow storms, lightning and avalanches, we managed to stay safe and healthy and experience the beauty of these magestic mountains in the Himalaya. ❤️

It's important in life to set goals, including goals around your health and wellbeing. Healthy eating, a positive mindset, good sleep, and regular exercise are the key to a happy, vibrant life. The journey to wellness is just that—a journey! With perseverance and dedication, you can achieve anything you set your mind to. 💪

As they say at the summit of Mt. Everest, "If your goals don't scare you, they aren't big enough!" So dream big, push your limits, and embrace the challenge!

Let’s climb this mountain together! 🏔️💚

05/09/2024

As we celebrate Women's Health Week, it’s the perfect time to focus on the importance of trusting your gut—both literally and figuratively. For women over 40, this means tuning into the wisdom your body has gained over the years. Here's some things I recommend for you:

🌼 Trust Your Gut - Listening to that little voice, whisper inside is more than just a figure of speech; it's about recognising what your body needs to feel vibrant and energised. Our gut health plays a crucial role in our overall well-being, influencing everything from digestion to mood. When something doesn't feel right, your body often knows before you do. Pay attention to those signals.

🌼 Nutrition and Intuition - At this stage of life, our bodies require different nutrients to maintain balance and health. Trusting your gut means choosing foods that not only taste good but also nourish your body deeply. Whether it's incorporating more fibre-rich vegetables, lean proteins, or healthy fats, listening to what your body craves can guide you toward better health.

🌼 Mind-Gut Connection: Building Your Women's Toolkit - Stress, anxiety, and other emotional factors can take a toll on our gut health. It's essential to build a “Women's Toolkit” that helps you manage these stressors effectively. This toolkit could include practices like mindfulness, meditation, gentle exercise, and relaxation techniques. When your mind is calm, your gut is more likely to function smoothly, leading to better overall health.

🌼 Empower Your Health Journey - As we navigate the complexities of life after 40, staying connected to our bodies' needs is crucial. Trusting your gut can be a powerful tool in managing health, guiding you toward choices that support your well-being.

Remember, you know your body better than anyone else, so listen closely and trust the journey. 💖

Share this post with the special women in your life!

30/08/2024

Our bodies have a quiet way of communicating—starting with soft whispers, subtle signs, and gentle nudges when something’s off balance. But if we don’t listen, those whispers can grow into something louder, demanding our attention. Don’t wait for that moment! When your body speaks, it’s inviting you to make a change.

One of the most powerful ways to honour your body is through journaling. 📖 Take time to reflect on your thoughts, feelings, and the sensations in your body. What do you want to experience more of? What would you like to let go of? This practice of self-awareness can help you create a life that feels more aligned and vibrant!

If you would like some help creating a life that feels aligned and vibrant, Nancy from Teoma Health is here for you. Feel free to send her a DM or email her at nancy@teomahealth.com.au

21/08/2024

Did you know that the "calories in, calories out" (CICO) approach might be oversimplifying the science of weight management? 🤔 While it provides a basic understanding of energy balance, it overlooks several critical factors that affect our metabolism and overall health. Read on to find out why this model might not be the best strategy for long-term weight management. 👇

➡️ Simplistic Metabolism View - CICO ignores individual factors like age, s*x, muscle mass, and hormones. Different nutrients (proteins, carbs, fats) are metabolised differently.

➡️ Hormonal Regulation - Hormones like leptin, ghrelin, and insulin regulate hunger and fat storage. A calorie deficit alone doesn't address hormonal imbalances that affect weight.

➡️ Nutrient Quality - Not all calories are equal. Nutrient-dense foods support health better than processed ones, even with the same calorie count. Restrictive diets can lead to nutrient deficiencies.

➡️ Psychological Impact - Restrictive eating can cause anxiety, guilt, and eating disorders, leading to a harmful cycle of dieting and binging. Stress from dieting increases cortisol, which promotes fat storage.

➡️ Adaptive Thermogenesis - Cutting calories significantly slows metabolism (adaptive thermogenesis), making long-term weight loss harder and causing rapid weight regain once normal eating resumes.

➡️ Long-Term Sustainability - Restrictive diets aren't sustainable. People often regain weight after the diet ends. Sustainable weight management involves healthy, maintainable eating habits.

While CICO provides a basic energy balance framework, it misses the complexities of metabolism, hormones, nutrient quality, psychology, and sustainability. A holistic approach to eating is more effective for long-term health and weight management. 🌟🥗

If you would like some guidance on healthy eating, Nancy from Teoma Health would love to help you. Feel free to send her a DM or email her at nancy@teomahealth.com.au to chat further. 😊

19/08/2024

🌱 How Are You Spending Your Precious Free Time? 🌱

We all get caught up in the hustle — 40, 50 or even more hours a week at work, trying to keep up with responsibilities, and before we know it, our free time is slipping through our fingers. But here’s a question: how much of that time do you actually spend doing things that truly nourish your soul?

Many of us find ourselves endlessly scrolling on social media, seeking a quick escape after a long day. It’s easy, it’s mindless — but is it fulfilling?

What if you took just 15 minutes of that time and did something that truly serves you? A walk in nature, reading a book, connecting with a loved one, or even just sitting in silence to reconnect with yourself. The minutes you spend consciously can add up to a more energised, fulfilled life.

📱 Next time you’re tempted to scroll, ask yourself: is this how I want to spend my time? Am I truly relaxing, or am I just zoning out? Your time is precious—choose to spend it in ways that uplift you, not just pass the time.

Share with us in the comments what you love to do, just for yourself - we'd love to know!

16/08/2024

Did you know that your hormones play a crucial role in regulating your metabolism? While diet and exercise are essential, hormones like thyroid hormones, insulin, cortisol, estrogen, and growth hormone significantly impact how your body uses energy. Understanding these hormones can help you manage your weight, energy levels, and overall health more effectively.

Let's dive into how each of these hormones influences your metabolism! 🧬✨

1. Thyroid Hormones - The thyroid gland produces T4 and T3, which regulate your metabolic rate. An overactive thyroid can lead to weight loss and anxiety due to a fast metabolism.
2. Insulin - Insulin, from the pancreas, regulates blood sugar by helping cells use glucose for energy. Dysregulation can lead to diabetes and affect metabolic rate.
3. Cortisol - The stress hormone cortisol, produced by the adrenal glands, controls blood sugar and metabolism. High levels can increase appetite and weight gain, while low levels can slow metabolism.
4. Estrogen - Estrogen influences metabolism and body weight. During menopause, lower estrogen can slow metabolism and increase abdominal fat. It also affects insulin sensitivity.
5. Growth Hormone (GH) - GH, from the pituitary gland, promotes growth and metabolism. It boosts protein synthesis, fat breakdown, and blood glucose levels, impacting your metabolic rate.

As mentioned, diet and exercise are important, but hormones play a key role in regulating metabolism. Your hormonal balance can significantly influence your metabolic rate, often more than caloric intake alone.

If you need help balancing your hormones or would just like a quick chat about them, Nancy from Teoma Health would love to speak with you. Feel free to DM her or email her at nancy@teomahealth.com.au. Alternatively, visit her website (link in bio) to book in a consultation. ❤️

07/08/2024

Did you know that there are over 1,000 human-made chemicals in the environment that can mess with your hormones? 🧐 These endocrine-disrupting chemicals (EDCs) enter your body through food, air and skincare products.

These chemicals interfere with hormones that control everything from fertility to fat storage. EDCs can block hormone receptors, mimic hormones and alter hormone levels and functions in your body.

Studies link EDCs to cancer, fertility issues, cognitive problems, thyroid disease, birth defects and more. Fetuses, babies, and children are at the highest risk. EDCs can also cause uncontrollable weight gain by disrupting insulin and thyroid hormone signaling.

EDCs are everywhere, but there's no need to panic. You can reduce your exposure by being mindful of the products you use and what you consume - the best rule of thumb is to choose products that are made of completely natural materials. Feel free to save this post to refer to when making purchase decisions - it's important to consider yours and your family's health first.

While we can't eliminate all chemicals, we can reduce our exposure.

Do you have any questions? Feel free to ask in the comments below and Nancy would love to help 😊

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