Helena Netscher Naturopathy

Helena Netscher Naturopathy 🤓 Functional Pathology testing
🌿 Holistic approach to your health + wellbeing

24/08/2024

Studies have shown that altered gut microbes have a direct influence on the levels of this chemical which can subsequently alter mood and behaviour. Furthermore, a damaged gut leads to inflammation, far reaching effects for your body, including your brain:
🧠 Brain fog
🧠 Anxiety and depression
🧠 Mood swings and irritability
🧠 Poor memory and concentration
🧠 Cognitive dysfunction

Physical, mental and emotional stress can directly affect your gut. Your body perceives stress as a potential threat – whether it’s real or imagined doesn’t matter - and it responds by activating your sympathetic nervous system’s ‘fight or flight’ response.

In doing so, it switches off the parasympathetic nervous system that’s required for normal gut function – including blood flow, motility and gastric secretions.

Digesting your food is not considered a priority for your body at this time. The main concern is conserving and redirecting energy to those functions required to deal with the stress at hand. Think faster breathing, heart rate and heightened sense of awareness and muscle tension.

When you experience stress – including low-grade chronic stress – your body also produces and releases hormones from your adrenal glands. The two main stress hormones, cortisol and adrenaline, make the body alert and prepared to face the threat. When they’re being constantly pumped around your body, they can also negatively impact the composition of your gut bacteria!🦠

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22/08/2024

Have you ever heard common expressions such as, a “gut feeling” or “gut instinct”; or having “butterflies” in your stomach when you’re nervous? These are more than just a figure of speech. The gut and brain are constantly in communication with one another – connected via the two-way superhighway of the vagus nerve, also known as the gut-brain axis. Along this pathway, messages are relayed from the depths of your digestive tract up to the highest regions of your brain.

The vagus nerve is part of your body’s parasympathetic nervous system, associated with ‘rest and digest’ – as opposed to the sympathetic nervous system responsible for the body’s ‘fight or flight’ response.

Did you know that gargling, singing, left nostril breathing and slow, deep belly breathing can all improve the function of your vagus nerve?!

If you’re experiencing digestive disorders, it’s not unusual to experience disruption to your mood and mental cognition too. Stress and mental health can affect your gut, and vice versa – the health of your gut can affect your state of mind.

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21/08/2024

The food you eat is broken down in the digestive tract and the nutrients are absorbed through the gut lining into the bloodstream, where they’re transported to the rest of the body. The gut wall also operates as a barrier, protecting the body from harmful substances by blocking their passage. This is controlled by small gaps in the intestinal walls.

A ‘leaky gut’ refers to increased intestinal permeability. That is, when the cells lining the gut pull apart, they allow the leaking of inefficiently digested food proteins, bacteria and toxins, into the blood stream where they’re not supposed to be. This can then create inflammation in other areas of the body. Inflammation in the body is considered to be the precursor to disease, making it important to address any signs of inflammation in the gut. This can be done, in part, by healing and sealing the gut lining.

Are you needing gut support ? Find me here 👇🏽

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20/08/2024

How often do you experience digestive discomfort?

An upset stomach is a key indicator of imbalanced gut function, as a healthy digestive system will have less difficulty processing food and eliminating waste.

While it’s not unusual to experience some digestive symptoms on the odd occasion, ongoing and long-lasting complaints may be a sign that something is not quite right.

Some common digestive disorders that can be acute or chronic include:
• Gastro-oesophageal reflux (GORD)
• Peptic Ulcers
• Gastroenteritis
• Lactose Intolerance
• Coeliac Disease or Gluten Intolerance
• Candida Overgrowth
• Small Intestinal Bacterial Overgrowth (SIBO)
• Irritable Bowel Syndrome (IBS)
• Inflammatory Bowel Disease (IBD) such as Crohn’s Disease or Ulcerative Colitis

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19/08/2024

Your gut can bounce back from digestive distress if given the right environment. To do this successfully, it’s imperative to identify and remove your individual triggers. However, there are a few universal tips and tricks that can provide relief to most. Bear in mind, any treatment – including diet and lifestyle changes – should be personally tailored to you, based on an assessment of your individual symptoms.

👋🏽 🙋🏽‍♀️ I can design a plan specific to your individual needs! What to know more ? Find me here 👇🏽
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18/08/2024

Prebiotics 🦠

Probiotics provide food for the good bacteria in your belly. You can up your intake of prebiotics via:

💚 Foods
Increase the variety of the veggies you’re eating – particularly green veggies. Diversity results in a more varied range of beneficial bacteria, so add in some asparagus, artichoke, fennel, dandelion greens, chicory, garlic and broccoli.

Resistant starch found in sweet potato, brown rice and unripe bananas promotes the production of butyrate, a substance that is the preferred fuel source for gut repair, improving metabolism, reducing inflammation and nourishing the gut lining.

💚Fibre
Feeds the bacteria, increasing their numbers and diversity. Increase your intake of whole grains, fruit and veggies.

Probiotics 🦠
Populate your gut with good bacteria, probiotics crowd out unwanted bugs and create a healthier balance and internal environment. You can increase your probiotic intake through:

💛Supplements
Everyone’s microbiota is unique and will benefit from different strains of good bacteria depending on your health issue.

💛Fermented Foods
A natural source of probiotics, these foods nourish the good bacteria in your gut. Examples include sauerkraut, kimchi, kombucha, kefir and natural yoghurt. Start with a small amount of these foods daily – one tablespoon with a meal as a side, and slowly build up to more!

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13/08/2024

Digestive hygiene practices to be mindful of:

✅ Sit down and relax to eat.
✅ Avoid eating when stressed.
✅ Avoid watching television, working, and reading while eating.
✅ Eat with family and friends.
✅ Chew your food thoroughly

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07/08/2024

Beef liver is high in vitamin A, iron, B vitamins, zinc, copper, choline, protein and is rich in antioxidants.

Beef liver is great heme iron food source that can be considered in iron deficiency, preconception, pregnancy in moderation, postpartum and as a general all rounder super food.

My personal preference is to store my beef liver in the freezer until it’s needed. Liver is great it add to any liquid consistency meals such as curries, soups, stews, casseroles, slow cookers etc.

All I do to add liver into my meals is use the finer setting of a grater and add it directly into my cooking, that’s it ✅ I’ve found doing it this way no one suspects it, especially the little people in the family.

You definitely can fry some beef liver on a pan, however I find the smell can be a little over powering.

When eating liver quality matters, choose organic and where possible, pasture-raised liver. I’ve been able to source some beef liver from since locating to Victoria.

Have tried beef liver ? Let me know in the comments ⬇️

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05/08/2024

Tips to make food preparation and cooking easier 👩🏾‍🍳

1. Make a meal plan and buy all your ingredients in one shop. This prevents having to head to the shops every second day, which will save you time. It will also give you more time to prepare meals at home.

2. Simplify your meals, you don’t have to cook restaurant style meals every night. Only cook complex recipes if you enjoy cooking or do one complex meal a week when you have more time to do so.

3. Make a double batch when cooking a meal so it can be used for lunch or dinner the next day.

4. Invest in kitchen tools that make your life easier! Preparation time can be made quicker with food processors or choppers. Slow cookers can be your best friend, it also is one of the best ways to bring out the flavour in food.

Do you have any other tips to add? Let me know below ⬇️

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05/08/2024

The liver is the second largest organ in your body and is responsible for over 400 functions! Besides cleansing the blood, helping regulate body temperature and creating bile to aid digestion, this powerhouse organ is responsible for your body’s natural detoxification process. It facilitates the removal of environmental toxins, drugs and alcohol as well as the elimination of excess hormones.

To best support your liver and its function keep in mind the below:

✨ Drinking enough water and keeping yourself properly hydrated is a great way to support your liver. Water helps flush out toxins from the body, assisting the normal cleansing process and promoting optimal liver function. Dehydration can impede the body’s ability to detoxify itself, making the liver slow and sluggish.

✨ A balanced diet eating whole foods rich in nutrients, antioxidants, fibre and good fats. Foods like garlic, brussels sprouts, broccoli, rocket, fish, and fresh citrus fruits are great liver supporters. Reduce consuming processed foods and meals that are high in sugar, saturated fats and refined carbs Try also limiting your alcohol consumption as excessive drinking can severely damage the liver.

✨ Exercise jn general, support the body’s natural detoxification pathways. Regular exercise is essential to maintain overall health and wellbeing. Aim for 30 minutes daily.

✨ The good bacteria in your gut can impact many areas of your health, including your liver. Eating the rainbow and a variety of prebiotic and probiotic foods can encourage a healthy and balanced gut microbiome.

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30/07/2024

The most important nutrients for supporting an underactive thyroid are:

✨ Tyrosine - is an amino acid found in protein. Adequate protein intake varies depending on age and gender. Generally, for women aged 19 to 70 years old, 46 g/day (0.75 g/kg body weight) is the recommended intake for protein.

✨Iodine - is essential trace element that is a component of the thyroid hormones. Found in seaweed.

✨ Selenium - Is for the activation and deactivation of thyroid hormones. 2 x Brazil Nuts is your RDI of selenium per day.

✨ Zinc - modulates thyroid hormone synthesis, and regulates the activation and deactivation of thyroid hormones. Pumpkin seeds and oysters are both high in this nutrient.

✨ Iron - in the thyroid gland, is required for the utilisation of iodine. Iron is found in red meat and green leafy veg.

✨ Vitamin A - modulates communication between the brain and the thyroid gland. Beef liver and sweet potatoes are great food sources.

✨ Vitamin D - regulates immune response and inflammatory activity. Cod liver oil, salmon, and eggs are food sources.

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The thyroid gland, is a small bow-tie shaped endocrine gland located at the front of the neck. It secretes hormones that...
28/07/2024

The thyroid gland, is a small bow-tie shaped endocrine gland located at the front of the neck. It secretes hormones that regulate our metabolic rate and impact nearly every cell and system in the body. These hormones influence calorie burning, body heat production, heart rate, alertness, digestion, fertility, and growth.

Hypothyroidism is identified by the underproduction of thyroid hormones, resulting in a slowdown of the listed symptoms and functions:

Depression, poor concentration and brain fog
Headaches, puffy face, and hair loss
Sore and stiff joints
Low libido and menstrual irregularities
Fatigue and low energy levels, weight gain and intolerance to cold temperatures
Dry and rough skin
Enlargement of the thyroid gland (goitre)
Reduced appetite, bloating, constipation
Thin and brittle nails

Important tests for measuring thyroid health include TSH, T4, T3 and thyroid antibodies. There are many other tests that can help to provide a comprehensive picture to correctly diagnose your condition and guide treatment.

Lets chat if you’re experiencing any of the above 👋🏽

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