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The Osteo Den, Melbourne (2025)

23/03/2025

Endometriosis: More Than Just Period Pain 💛
If you’ve been told “period pain is normal” but find yourself curled up in bed, missing work, or struggling with pain even outside your cycle, it’s time to look deeper. Endometriosis is real, and it’s more than just bad periods.

💡 What is Endometriosis?
Endometriosis (Endo) occurs when tissue similar to the uterine lining grows outside the uterus, causing chronic inflammation, severe pain, and organ adhesions. It affects 1 in 9 women in Australia, yet it takes an average of 7–10 years to get diagnosed due to widespread misinformation.

Common Symptoms of Endometriosis:
Severe menstrual cramps – Pain that doesn’t ease with medication
Pelvic pain – Chronic, stabbing, or aching pain that isn’t limited to your period
Pain during in*******se – Deep, aching discomfort or sharp pain during/after s*x
Heavy menstrual bleeding – Clots, long cycles, or periods that last longer than 7 days
Urinary symptoms – Bladder pressure, frequent UTIs, or painful urination
Menstrual irregularities – Short, long, or unpredictable cycles
Gastrointestinal issues – Bloating, constipation, diarrhoea, nausea (often misdiagnosed as IBS)
Joint pain & fatigue – Widespread inflammation causing body aches and exhaustion

💡 Endometriosis doesn’t just affect your period—it can impact your gut, bladder, fertility, and overall quality of life.

💛 Have you or someone you love been affected by Endo? Drop a 💛 in the comments to raise awareness & support each other!

18/03/2025

Adenomyosis: The “Hidden” Condition Behind Severe Period Pain 💜
Ever been told “period pain is normal”—but deep down, you knew something wasn’t right? If your periods are extremely painful, heavy, and unpredictable, adenomyosis could be the missing piece. Especially if you've already been diagnosed with endometriosis.

What is Adenomyosis?
Adenomyosis (Adeno) is a condition where endometrial-like tissue grows deep into the muscular wall of the uterus, causing inflammation, intense cramping, and heavy bleeding. Unlike endometriosis (which occurs outside the uterus), adenomyosis happens within the uterine muscle itself.

It’s commonly misdiagnosed as fibroids or endometriosis, leaving many women struggling for years without answers. But your pain is real, and it deserves to be taken seriously.

Signs & Symptoms of Adenomyosis:
Severe menstrual cramps – Pain that feels like contractions & doesn’t ease with painkillers
Chronic pelvic pain – A deep, aching pain that lingers even outside your period
Pain during in*******se – A sharp or deep ache, often worse before your period
Heavy & prolonged menstrual bleeding – Periods lasting 7+ days, sometimes leading to anaemia
Urinary symptoms – Feeling like you constantly need to wee, or increased bladder pressure
Menstrual irregularities – Short cycles, long cycles, spotting, or unpredictable bleeding
Pelvic pressure & pain – A constant feeling of heaviness or fullness in the lower abdomen
Bloating (GI & pelvic) – AKA “Adeno belly,” where your stomach looks swollen

💜 What You Need to Know:
Adenomyosis is NOT “just bad periods.” If your symptoms disrupt your life, push for proper testing!
It often coexists with endometriosis – but they are different conditions.
You don’t need to suffer in silence. There are ways to manage symptoms and improve quality of life.
Have you ever heard of adenomyosis? Drop a 💜 in the comments if this resonates. Let’s raise awareness & support each other!

17/03/2025

Unlock the Power of Your Breath: 6 Transformative Breathwork Techniques for Healing & Hormonal Balance 🌬️✨
Your breath is more than just oxygen—it’s a powerful tool for stress relief, nervous system regulation, and hormone balance. Whether you're battling chronic fatigue, anxiety, endometriosis pain, or hormone imbalances, these breathwork techniques can help restore calm, energy, and resilience.

🌿 Diaphragmatic Breathing – Also called "belly breathing," this technique activates the parasympathetic nervous system, reduces cortisol, and supports pelvic floor relaxation.

😌 4-7-8 Breathing – A simple but effective way to lower stress hormones, improve sleep, and ease anxiety by extending the exhale.

🟩 Box Breathing – Used by Navy SEALs, this method enhances focus, nervous system regulation, and stress tolerance with a 4-second inhale, hold, exhale, and hold.

❄️ Wim Hof Breathing – A dynamic technique combining deep inhales and controlled retention, known to boost circulation, resilience, and immune function.

🫁 Buteyko Breathing – Focused on nasal breathing and CO₂ retention, this method optimises oxygenation, improves lung function, and balances energy levels.

🌌 Holotropic Breathwork – A deeper, meditative style of breathwork designed for emotional release, nervous system reset, and deep healing.

✨ Your breath = your superpower. Small daily shifts in how you breathe can reduce inflammation, regulate hormones, and enhance energy levels.

💛 Which technique resonates with you most? Comment below & tag a friend who needs this breathwork magic! 💨👇

16/03/2025

New to Breathwork? Here’s How to Get Started! 🌬️✨
Breathwork isn’t just about taking deep breaths—it’s a powerful tool for reducing stress, balancing hormones, and calming your nervous system. But if you’re just starting, it can feel overwhelming. The key? Start small, stay consistent, and listen to your body.

🌿 8 Breathwork Tips for Beginners:
🫁 Start small – Stick to beginner-friendly techniques like diaphragmatic breathing or box breathing before diving into advanced methods.
🔄 Experiment – Try different styles (4-7-8 breathing, Buteyko, Wim Hof) and see what feels best for you.
📆 Stick to a schedule – Set a time each day to practice breathwork, even if it’s just for 2–5 minutes.
⏰ Set reminders – Use alarms or sticky notes to build the habit. Consistency is key!
📱 Use an app – Mindfulness apps offer guided breathwork to keep you on track.
🎧 Explore virtual options – Spotify, YouTube, and podcasts have free guided breathwork sessions to follow along with.
🐢 Go slow – Advanced techniques (like holotropic breathing) can be intense. Ease into them as your body adapts.
🔄 Practice regularly – The more you do it, the more you retrain your nervous system to stay calm and resilient.

✨ Breathwork is one of the simplest, most powerful ways to shift your body into a state of healing. Your breath is your superpower—use it!

💛 Have you tried breathwork before? Drop a 🌬️ in the comments & let’s chat! 👇

13/03/2025

PCOS Symptoms: More Than Just Irregular Periods! 💛
Do you feel like your body is working against you? Struggling with weight gain, irregular periods, hair loss, or mood swings—but never getting clear answers? You’re not alone.

PCOS (Polycystic O***y Syndrome) affects 1 in 10 women, yet many go undiagnosed for years. It’s not just about ovarian cysts (many women with PCOS don’t have them!)—it’s a whole-body hormonal imbalance that can impact:

🔥 Metabolism & Weight – Insulin resistance makes it harder to lose weight, even when eating well.
🌸 Cycles & Fertility – Irregular or missing ovulation can make conception difficult.
🧠 Mood & Mental Health – Anxiety and depression are common, often due to hormone fluctuations.
💇‍♀️ Hair & Skin – Thinning hair, acne, skin tags, and excess facial or body hair (hirsutism) are key signs.

🚨 8 Common Symptoms of PCOS:
✔ Irregular or missing periods
✔ Infertility or difficulty conceiving
✔ Hair loss (often at the temples or crown)
✔ Excess facial & body hair (hirsutism)
✔ Weight gain & insulin resistance
✔ Anxiety & depression
✔ Skin tags on the neck or armpits
✔ Ovarian cysts (though not always present!)

💡 The good news? PCOS is manageable! With the right nutrition, movement, stress management, and targeted support, you can restore hormonal balance and start feeling like you again.

✨ Which PCOS symptom do you wish was talked about more? Drop it in the comments—we’re in this together! 💛👇

12/03/2025

Feeling Bloated, Moody & Stuck in a Cycle of Hormonal Chaos? It Could Be Oestrogen Dominance! 💛
Ever feel like your body is working against you? Heavy periods, bloating, breast tenderness, mood swings, and stubborn weight gain could be signs of oestrogen dominance—a common imbalance in PCOS, endometriosis, and perimenopause.

While oestrogen is essential, having too much (especially compared to progesterone) can throw everything off. But here’s the good news: your body is designed to detox excess oestrogen—it just needs the right support!

🌿 5 Ways to Naturally Detox Excess Oestrogen & Restore Balance:
💦 Sweat It Out – Your skin is a powerful detox organ! Exercise & sauna sessions help remove oestrogen through sweat, while also supporting lymphatic drainage and circulation. Try 20–30 minutes of movement daily or infrared sauna therapy to boost elimination.

🚰 Hydrate for Detox – Your bowels play a HUGE role in clearing oestrogen. If you’re not eliminating properly, oestrogen can recirculate, worsening symptoms. Aim for at least 1.5L of water daily to keep digestion moving and flush out toxins.

🌿 Castor Oil Packs for Liver Detox – Your liver processes excess oestrogen, but it can get sluggish when overloaded with toxins, stress, and processed foods. Applying castor oil packs over the liver can stimulate detox pathways, support digestion, and reduce inflammation.

🌸 Milk Thistle: The Ultimate Liver-Supporting Herb – This powerful herb protects the liver, enhances oestrogen metabolism, and reduces inflammation. It’s even been shown to help stabilise blood sugar and support hormonal balance—both crucial for PCOS and endometriosis!

✨ Your hormones WANT to be in balance—your job is to give them the right environment to thrive! Small, consistent changes = major results over time.

💛 Have you tried any of these? What’s helped YOU balance your hormones? Let’s chat in the comments! 👇

11/03/2025

How Stress Wreaks Havoc on Your Hormones (& What to Do About It!) 💛
Ever feel exhausted, overwhelmed, or stuck in a cycle of burnout? Stress isn’t just in your mind—it has a huge impact on your hormones, affecting everything from energy levels to menstrual cycles.

When your body perceives stress (whether from work, relationships, poor sleep, or chronic illness), it releases cortisol, the primary stress hormone. And when cortisol stays high for too long, it can throw your entire endocrine system off balance.

🚨 How Stress Disrupts Your Hormones:
⚡ Cortisol & Blood Sugar: Chronic stress makes insulin resistance worse, increasing cravings, fatigue, and stubborn weight gain.
🌀 Cortisol vs. Progesterone: When cortisol is high, your body steals resources from progesterone, leading to irregular cycles, PMS, and low mood.
🔥 Cortisol & Thyroid Function: Stress can slow down thyroid hormone production, causing sluggish metabolism, brain fog, and hair thinning.

🌿 3 Ways to Lower Stress & Support Hormone Balance Naturally:
💨 Deep Breathing & Nervous System Regulation – Techniques like diaphragmatic breathing, 4-7-8 breathing, and vagus nerve stimulation lower cortisol naturally.
📝 Journaling & Mindfulness – A 5-minute journaling session or guided meditation can calm the stress response and boost progesterone production.
🚶‍♀️ Movement & Nature Time – Gentle movement like yoga, walking, or stretching helps metabolise stress hormones and improve sleep.

✨ Small daily shifts = big transformations. Your body thrives when stress is in check!

💛 What’s your go-to way to de-stress? Share in the comments—your tip might help someone else! 👇

💛

10/03/2025

Managing PCOS Naturally: 3 Key Strategies to Balance Your Hormones & Feel Your Best 💛
Polycystic O***y Syndrome (PCOS) affects 1 in 10 women, yet so many struggle to find real solutions. If you’re dealing with irregular cycles, fatigue, stubborn weight, acne, or mood swings, these three core strategies can help support hormone balance and reduce symptoms naturally:

🥑 Balance Blood Sugar – Around 65–70% of women with PCOS have insulin resistance, increasing the risk of diabetes, weight gain, and high androgens (which can lead to acne and hair loss). To stabilise blood sugar:
✔ Prioritise protein, fibre, and healthy fats in every meal
✔ Reduce processed carbs and sugar spikes
✔ Move your body daily to improve insulin sensitivity

🌸 Regulate Oestrogen & Progesterone – Many women with PCOS experience oestrogen dominance, often due to low progesterone from lack of ovulation. This can worsen PMS, bloating, anxiety, and heavy periods. To support hormone balance:
✔ Support ovulation naturally with balanced nutrition
✔ Prioritise liver health (your body’s detox centre for excess oestrogen!)
✔ Reduce exposure to endocrine disruptors like plastics & toxins

🔥 Reduce Chronic Inflammation – PCOS is often linked to low-grade inflammation, which worsens insulin resistance and hormonal imbalances. To lower inflammation:
✔ Eat an anti-inflammatory diet (think leafy greens, omega-3s, turmeric)
✔ Support your gut health (since inflammation often starts in the gut!)
✔ Prioritise restorative movement and stress management

✨ PCOS is complex, but you are not powerless. Small daily changes = big shifts over time!

💛 Which of these have helped you the most? Drop a comment below & let’s support each other! 👇

09/03/2025

Unlock the Power of Your Breath: 6 Transformative Breathwork Techniques for Healing & Hormonal Balance 🌬️✨
Your breath is more than just oxygen—it’s a powerful tool for stress relief, nervous system regulation, and hormone balance. Whether you're battling chronic fatigue, anxiety, endometriosis pain, or hormonal imbalances, these breathwork techniques can help restore calm, energy, and resilience.

🌿 Diaphragmatic Breathing – Also called "belly breathing," this technique activates the parasympathetic nervous system, reduces cortisol, and supports pelvic floor relaxation.

😌 4-7-8 Breathing – A simple but effective way to lower stress hormones, improve sleep, and ease anxiety by extending the exhale.

🟩 Box Breathing – Used by Navy SEALs, this method enhances focus, nervous system regulation, and stress tolerance with a 4-second inhale, hold, exhale, and hold.

❄️ Wim Hof Breathing – A dynamic technique combining deep inhales and controlled retention, known to boost circulation, resilience, and immune function.

🫁 Buteyko Breathing – Focused on nasal breathing and CO₂ retention, this method optimises oxygenation, improves lung function, and balances energy levels.

🌌 Holotropic Breathwork – A deeper, meditative style of breathwork designed for emotional release, nervous system reset, and deep healing.

✨ Your breath = your superpower. Small daily shifts in how you breathe can reduce inflammation, regulate hormones, and enhance energy levels.

💛 Which technique resonates with you most? Comment below & tag a friend who needs this breathwork magic! 💨👇

04/03/2025

🚨 NEW RESEARCH ALERT! 🚨

I am sure we all know there’s a connection between trauma and endometriosis, but now it's scientifically backed. A recent study has confirmed that women with endometriosis are significantly more likely to have experienced emotional, physical, or s*xual trauma in their lifetime. But what does this mean for diagnosis and treatment?

At The Osteo Den, we take a holistic approach to understanding how the body stores trauma and how it may influence chronic conditions like endometriosis. Here’s what we know:

🔸 Stress, the HPA Axis & Hormones → Chronic stress from trauma can disrupt the body's ability to regulate cortisol, estrogen, and inflammation, potentially fueling endometriosis.
🔸 Fascia, the Nervous System & Pain Sensitisation → Trauma can be "stored" in the body’s fascia, leading to chronic tension, adhesions, and increased pain perception.
🔸 The Gut-Immune-Endo Connection → Trauma disrupts gut bacteria, weakens the immune system, and creates chronic inflammation, which may worsen endometriosis symptoms.
🔸 Trauma & the Brain’s Pain Processing → Unresolved trauma can lower pain thresholds and contribute to central sensitisation, making endometriosis symptoms feel more severe.

💡 Holistic Healing Approaches:
🌿 Nervous system regulation (breathwork, somatic therapy, polyvagal work)
🌿 Myofascial release & visceral therapy to address stored tension
🌿 Gut health optimisation to reduce systemic inflammation
🌿 Supporting hormone balance through diet, stress management & movement

✨ Trauma and endometriosis are deeply intertwined—healing needs to address both.✨

💛

12/02/2025

🌟 "Balancing the Scales of Well-being" 🌟
Drop a 'HEAL' in the comments, and we'll send you the direct link to the podcast!
🎧 Join Dr Anastasiya Ovechkin and Lexie Haren, where they delve into the transformative power of understanding and embracing holistic health. As an Osteopath and wellness coach, Dr Ovechkin illuminates the delicate balance between feminine and masculine energies and how this equilibrium can revolutionise our health.

⚖️💪 We begin by exploring the essence of women's health and the holistic philosophy of osteopathy. Anastasiya shares heartfelt insights from her own battle with hormonal imbalances, offering a beacon of hope to those on similar paths.

🔗 The societal chains that often dictate how women should care for themselves are dissected, revealing how these imposed standards can impact our health. We then arm you with practical tools for self-awareness and body connection, including transformative body scans and strategies to navigate the murky waters of disassociation.

🌀 As we journey through the process of unlearning societal norms and reclaiming our power, Anastasiya emphasises the importance of slowing down to truly understand our unique health patterns. She provides invaluable tips on setting boundaries and practising self-care that empower women to take control of their health and wellbeing.

🌱 Whether you're looking to enhance your self-care routine or seeking motivation to reclaim your health, this episode is your guide to cultivating resilience and fostering holistic wellbeing.

👉 Tune in to uncover practical tips and profound insights that will inspire you to embrace a balanced, healthful life. Let's embark on this healing journey together!

13/01/2025

Chronic Inflammation & Endometriosis: What You Need to Know
What is Chronic Inflammation in Endometriosis?
In endometriosis, tissue similar to the uterine lining grows outside the uterus, causing inflammation and chronic pelvic pain, bloating, and fatigue. But by taking control of inflammation, we can improve quality of life.

Here’s how to make a difference with diet, movement, and mindfulness:

Anti-Inflammatory Diet
Certain foods can reduce or fuel inflammation. Focus on:
Omega-3s from fatty fish, flaxseeds, and walnuts
Cruciferous veggies like broccoli and cauliflower
Antioxidant-rich berries and leafy greens
Healing spices like turmeric and ginger
Tip: Try a daily smoothie with turmeric, ginger, and berries for an easy anti-inflammatory boost

Movement for Healing
Gentle movement like yoga, swimming, and walking can reduce inflammation, boost circulation, and improve mood. Aim for just 20 minutes of movement daily—small steps lead to big changes!
Mindfulness & Stress Management
Stress worsens inflammation, so managing stress is essential. Try:
Deep breathing exercises
Meditation for relaxation
Prioritizing sleep for recovery
Tip: Start your day with 5 minutes of deep breathing to set a calm tone.
Hormonal Balance & Inflammation
Supporting hormones, especially in conditions like endometriosis and PCOS, can reduce inflammation. Focus on:
Flaxseeds, green tea, and cruciferous veggies for estrogen metabolism
Omega-3s and vitamin D for inflammation control
Tip: Consult a healthcare provider to see if hormonal balance could support your journey!
Ready to reduce inflammation naturally? Let’s talk—what’s been your experience with managing inflammation in endometriosis, PCOS, or other chronic conditions? Drop your thoughts or questions in the comments!

The Osteo Den

23/03/2025

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Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm