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https://akashahealth.com.au/, https://linktr.ee/ellysmith

Elly Smith - Nutritionist, 7 West Promenade, Manly, Sydney (2025)

27/10/2025

🌿✨ This is my favourite run, and I am blessed to have this right on our doorstep. Running through nature, past the trees and flowers, and alongside the ocean is food for my soul. 🌊🌸

🌳 Nature is more than just a beautiful backdrop, it plays a crucial role in supporting our nervous system and overall health. Studies show that spending time outdoors can significantly reduce stress, anxiety, and depression. The sights and sounds of nature stimulate our senses, promoting relaxation and rejuvenation. 🪵

🌱 When we immerse ourselves in natural environments, our body responds positively… heart rate lowers, cortisol levels drop, and our mood improves. It’s a gentle reminder that self-care doesn’t have to be complicated. Sometimes all we need is to lace up our shoes and step outside! 👣🐚

🌾 I urge you to take a moment to appreciate the healing power of nature. Whether it’s a run, a walk, or simply sitting on the earth, your mind and body will thank you! 🙏💛✨

30/09/2025

🌿 Your liver is your main detox organ, and it produces bile —> a fat-emulsifying fluid that plays a key role in digestion and detoxification. Bile helps carry toxins out of the body via your stool. But here’s the catch… bile production is stimulated by dietary fat. So when fat intake is too low, bile flow slows down, and so does toxin clearance! 💡✨

Without enough fat:
👎 Your liver may not release enough bile.
👎 Toxins can recirculate instead of being excreted via the bowels.
👎 You may experience sluggish digestion, bloating, and even hormonal imbalances.

Healthy fats also help absorb fat-soluble vitamins (A, D, E, K), which support liver function, immune health, and antioxidant defence.

✅ Fats to include:
- Free-range grass-fed meats (lamb, beef, pork, chicken).
- Avocados.
- Cold-pressed extra virgin olive oil.
- Nuts & seeds.
- Wild-caught fatty fish (like salmon, mackerel and sardines)
- Free-range, organic eggs.
- Cold-pressed coconut oil, organic butter, ghee duck fat and tallow.

❌ Fats to avoid:
- Refined vegetable and seed oils.
- Meat from any unhealthy animal that has been fed grains, antibiotics, growth hormornes and never seen sunlight!
- Trans fats.
- Processed foods.

Remember, fat isn’t the enemy… when chosen wisely! If you’re on a healing journey or supporting liver health, don’t fear fat. Embrace the right kinds and let your body do what it’s designed to do. 🩵🙏🩵

24/09/2025

An exciting change is on the horizon for me… 🥰 This week, I commenced my training to become a certified GAPS practitioner. This is something that I have wanted to become for many years. Time to knuckle down and LEARN! 🙌🌱✨

Thank you Gut and Psychology Syndrome | GAPS Diet for this incredible opportunity. 🙏💛

16/09/2025

✨🥬 Did you know that slicing into a humble cabbage sets off a mini biochemical explosion that can supercharge your health? 🥬✨

Here’s the science behind this… 👇

💛 Glucosinolates → Isothiocyanates
Cabbage contains glucosinolates, sulphur-containing compounds. When you cut or chew cabbage, an enzyme called myrosinase gets activated and converts glucosinolates into isothiocyanates, such as SULFORAPHANE. 🙌

These compounds are known for:
- Anti-inflammatory effects
- Cancer-fighting properties
- Supporting liver detoxification.

💜 Anthocyanins (in red/purple cabbage)
These are potent antioxidants that help reduce oxidative stress and may support heart health and cognitive function.

🧡 Vitamin C
Cutting cabbage exposes more surface area, which can slightly increase the availability of vitamin C before it starts degrading from air exposure.

💚 Fiber Activation
While fibre isn’t “released,” chopping cabbage makes its insoluble fibre more accessible for digestion, aiding gut health and regularity.

To get the most sulforaphane: 💪
- Let chopped cabbage sit for 10–15 minutes before cooking. This gives myrosinase time to work its magic.
- Light steaming preserves more of these compounds than boiling or overcooking.

10/09/2025

✨ Attention Deficit Hyperactivity Disorder (ADHD) is the most common neurobehavioral condition I see in children, and its prevalence is steadily rising. While medication is often the first treatment offered, it usually acts like a “band-aid.” It may reduce symptoms for a time, but once stopped, those same challenges often return. These medications work by increasing dopamine and norepinephrine - two neurotransmitters vital for focus, impulse control, and mood regulation. But the real question I ask is… why are these neurotransmitters low in the first place?

This is where a 🌿 functional medicine approach can make such a difference. Instead of simply managing symptoms, it looks deeper at the root causes. The key areas I explore that can influence ADHD symptoms are:

🍳 Diet – Protein provides the amino acids needed to build neurotransmitters. Nutrients such as zinc, magnesium, iron, and B vitamins are essential cofactors to support enzyme pathways. Too much sugar 🍭 disrupts blood sugar and gut balance, and food intolerances (like gluten or additives) may fuel inflammation. Healthy fats 🥑🐟 from avocados, nuts, seeds, and oily fish support brain structure and mood and a colourful, whole-food diet with fresh vegetables 🥦, quality proteins, a little fruit 🍎, and unprocessed foods truly makes a difference.

☠️ Environmental toxins – Heavy metals, pesticides, smoke, and even excess blue light 💻 interfere with neurotransmitters.

🦠 Gut health – Good microbes create calming neurotransmitters, while “leaky gut” or harmful microbes can trigger hyperactivity.

🧩 Immune system – Kids with allergies 🤧 and weakened immune function often experience overactive brain immune cells, leading to restlessness.

😴 Sleep – Deep sleep restores focus and clears brain toxins.

😟 Stress – Ongoing stress weakens memory and self-regulation.

🧬 Genetics & epigenetics – Lifestyle and environment often matter more than genes.

🌟 The most encouraging part is that so much can be done. Even small changes in nutrition and lifestyle can have a significant impact. Every child is unique, and with the right guidance, you can uncover what truly helps them thrive.

27/08/2025

Incorporating leafy greens into your meals regularly can do wonders for your health. These vibrant veggies are packed with essential nutrients, including vitamins A, C, and K, as well as minerals like iron, magnesium, and calcium, and phytonutrients such as chlorophyll, carotenoids, quercetin, and sulforaphane. They’re not only great for your body but also for your mind! 🧠💚

Here are some incredible benefits of adding more greens to your diet…

❤️ Heart Health —> Leafy greens like spinach and kale are high in nitrates, which can help lower blood pressure and improve blood flow, reducing the risk of heart disease.

🦴 Bone Health —> Greens are an excellent source of vitamin K, which is vital for bone health. It helps with calcium absorption and bone mineralisation, reducing the risk of fractures.

🦠 Gut Health —> The fibres in greens promote beneficial gut bacteria, enhancing the diversity of the microbiome. These fibres act as prebiotics, providing nourishment for the good bugs and supporting their activity in the digestive system. A healthy microbiome contributes to improved digestion, immune function, mental health and overall well-being.

From spinach and kale to arugula, broccoli sprouts and collard greens, there are so many delicious ways to enjoy them. Toss them in salads, blend them into smoothies, or sauté them as a side dish. Getting creative with your greens can make healthy eating exciting! 🍃😆🍃

👉 Challenge yourself this week: Try to add at least one serving of leafy greens to your meals every day. Whether it’s in a smoothie, salad, or stir-fry, your body will thank you! 🌱💪

22/08/2025

Have you ever noticed that when your digestion feels “off,” your mood often does too? That’s no coincidence. Science now shows that the gut and brain are deeply connected through what’s called the gut-brain axis.

In fact, around 90% of your serotonin — your “happy hormone” — is produced in the gut, not the brain (Gershon, 1998; Yano et al., 2015). When the gut is inflamed, imbalanced, or overloaded with the wrong foods, it can directly impact how you feel emotionally.

Here are 5 common signs your gut health could be affecting your mood:

1️⃣ Frequent anxiety or low mood → The gut produces neurotransmitters like serotonin, dopamine, and GABA. When the gut is out of balance, mood regulation suffers (Strandwitz, 2018).

2️⃣ Brain fog & poor focus → If your gut lining is inflamed, toxins and undigested food particles can leak into the bloodstream (“leaky gut”), affecting cognitive clarity (Foster & McVey Neufeld, 2013).

3️⃣ Food cravings, especially sugar → Imbalanced gut bacteria often “ask” for more sugar, which leads to blood sugar spikes and emotional crashes (Alcock, Maley & Aktipis, 2014).

4️⃣ Poor sleep → A healthy gut produces melatonin precursors, which influence sleep. An unhealthy gut can contribute to insomnia or restless nights (Benedict, Vogel & Cedernaes, 2012).

5️⃣ Digestive discomfort (bloating, gas, irregular stools) → This is your gut’s way of waving a red flag that something isn’t working right — and it often goes hand in hand with mood imbalances (Mayer, 2011).

👉 The bottom line: A healthy gut = a healthier mind.�If you’ve been struggling with anxiety, depression, ADHD symptoms, or mood swings, don’t just look at the brain. Look at the gut too.

✨ Remember: every small step you take toward better gut health… eating whole foods, reducing processed sugar, drinking filtered water, belly breathing and gazing at the sunrise and sunset… all support your gut and mental health.

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14/08/2025

🌀 Serotonin is more than a mood chemical.
Most people associate serotonin with happiness. While it’s true serotonin helps regulate mood, it also plays essential roles in many other systems, especially the gut.

🌿 Gut health & motility.�About 90% of your serotonin is produced in your gastrointestinal tract! It regulates gut motility by influencing the contractions of smooth muscle, ensuring food moves at the right speed. When serotonin is imbalanced, this signaling can go wrong, contributing to IBS symptoms like bloating, constipation, or diarrhea.

🧠 Central nervous system roles.�In the brain, serotonin supports:
* Mood stability
* Memory & learning
* Sleep patterns & circadian rhythms

🍁 Serotonin also influences:
* Blood clotting (via platelet function)
* Bone density maintenance
* Pain perception

⚠️ Low serotonin symptoms:
* Digestive disturbances (bloating, constipation, diarrhea)
* Anxiety and low mood
* Increased pain sensitivity
* Carb cravings & appetite changes
* Sleep disturbances
* Low libido
* Gradual loss of bone density

🔍 What lowers serotonin?
* Chronic stress – reduces tryptophan availability
* Poor nutrition – low protein or vitamin B6 deficiency
* Low sunlight – impacts vitamin D & circadian rhythm regulation
* Genetic SNPs – can affect serotonin production, transport, breakdown, and receptor sensitivity
* Alcohol & drug use – short-term boosts, long-term depletion
* Gut microbiome imbalance or inflammation – disrupts gut serotonin production
* Certain medications – some migraine or blood pressure drugs can alter serotonin pathways
�Serotonin isn’t just your “feel-good” chemical, it’s a multi-system regulator. Caring for your gut, diet and nervous system and getting adequate sunlight exposure supports serotonin for better mood and overall health. 💗

04/08/2025

The perfect Australian winter dinner… 100% grass-fed and finished 🌱 lamb loin chops (thank you ButcherCrowd ) served with cauliflower and sweet potato mash and steamed greens. How good is REAL nourishing food! 🙌💛🙌

25/06/2025

One of my small but meaningful goals each week is to avoid food waste and this simple meal reminded me how doable (and rewarding) that can be! ♻️💚

The kids and I collected a few leftover ingredients from the fridge, pieced them together, and ended up with a dinner that we all genuinely enjoyed. It was hearty, NOURISHING, and perfect for the colder months when we all crave something comforting. 🥣🩵

What I love most is that meals like this show our kids how to be mindful of what we have. It’s not about perfection, it’s about being intentional and resourceful. 🌱💚

If you're looking for an easy way to reduce waste and stretch your grocery budget, start with one night a week where you “shop” your fridge or pantry. 🛒🤍

You might be surprised at what you can create! 👏💛

29/05/2025

Using food as my medicine…💛🫶💛

Patè 🦆 -> when made from the liver of a healthy, happy animal, is a nutrient-dense food rich in vitamins A, B12, and iron. Vitamin A is essential for maintaining the integrity of the immune system, while B12 supports the production of red blood cells and the proper functioning of nerve cells. The high iron content in patè also helps in transporting oxygen throughout the body, enhancing energy levels and overall health.

Sauerkraut 🥬 -> fermented foods like sauerkraut are not only delicious but also packed with probiotics. These beneficial bacteria help maintain a healthy gut microbiome, which is closely linked to immune function. A robust gut flora can enhance the body’s ability to fight off infections and inflammation and balance mood. Additionally, sauerkraut is rich in vitamin C, a powerful antioxidant that further supports immune health.

Sardines 🐟 -> a powerhouse of nutrients, offering omega-3 fatty acids, vitamin D, selenium and calcium. Omega-3s are known for their anti-inflammatory properties, which can help reduce the risk of chronic diseases. Vitamin D plays a vital role in immune response, while selenium is crucial for the production of antibodies. Calcium is needed for healthy bones, teeth, nerve function and muscle tissue.

Parsley and Coriander 🌱-> these vibrant herbs are packed with antioxidants and vitamins. Parsley is rich in vitamins C and K, both of which are important for immune function. Coriander is known for its anti-inflammatory and antibacterial properties and can assist in the removal of heavy metals from the body. Incorporating these herbs into your meals not only enhances flavor but also boosts your nutrient intake.

Capers 🫘 -> rich in antioxidants, particularly quercetin, and a variety of vitamins and minerals, including vitamin K, which is essential for bone health and immune function.

Avocado 🥑 -> provides monounsaturated fats, fiber, and a variety of vitamins and minerals. Its high content of vitamin E, an antioxidant, plays a vital role in maintaining immune function. The healthy fats in avocado also support brain, skin and overall health.

Topped with Gevity Rx bone broth mayo! 🥰

22/05/2025

🥝🥰 Kiwi season is here - making them fresher and tastier than ever! 💛✨ These vibrant, tasty treats are loaded with an abundance of health benefits, such as…

💚🥝 Vitamin C -> Kiwis are among the top fruits for vitamin C content (higher than oranges). This essential nutrient supports our immune system, aids in collagen production for healthy skin, helps in iron absorption and can lower inflammation.

💚🥝 Potassium -> Kiwis are packed with potassium, which helps regulate blood pressure levels, nerve impulse transmission, and muscle contractions.

💚🥝 Fibre -> Kiwis are rich in soluble and insoluble fibre, promoting regular bowel movements and supporting our gut microbiome. A fibre-rich diet can help prevent constipation and regulate blood sugar.

💚🥝 Antioxidants -> Kiwis contain various antioxidants, including carotenoids (lutein and zeaxanthin), a variety of polyphenols, and vitamins E and C, among others.

💚🥝 Folate -> Kiwis are a source of folate, which is important for mental and overall cell health and for pregnant women.

A kiwi a day keeps the doctor away! 🙌🥝🙌

Elly Smith - Nutritionist

27/10/2025

30/09/2025

24/09/2025

16/09/2025

10/09/2025

27/08/2025

22/08/2025

14/08/2025

04/08/2025

25/06/2025

29/05/2025

22/05/2025

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