As the seasonal wheel slowly begins to turn and the arrival of the cooler autumn days are just a whisper away, we are reminded of the power and beauty of the natural world. The time of year has come to begin to draw our energy slowly in, to pause, to reflect, and to slow down as the colder months approach. Much like the trees that are slowly pulling their energy inwards, away from the leaves and into the trunk and roots, so we are being called to do the same. To come in closer, as the energy of the inner wise woman arises, and the time for deeper contemplation through the autumn and winter months slowly stirs within and without. As the first leaves just begin to turn from their vibrant greens to dusky oranges, reds and yellows and begin to fall, we are offered a moment to reflect on our harvest and the bounty that we have created in our lives. In the same breath, we are being asked to also consider what needs letting go of, what is no longer working for us, what deadwood needs pruning, and what needs to be grieved for, for not having grown, so that it can be returned to the earth and the greater cycles of life? So, some quiet time with a lovely cup of herbal tea, a journal and some time to reflect as we move into this quieter time of the year, may allow some insight on what is being called up in you as we shift into the beginning of the descent. Nutrients for Hormonal Health Whether it is debilitating premenstrual syndrome, painful periods or menopausal hot sweats, so many of us experience uncomfortable symptoms as a result of dysregulated hormones. I wanted to share some simple ways to ensure you have the tools you need to begin regulating the production of hormones and rebuilding your hormonal health and resiliency. Healthy Fats Cholesterol has spent a very long time being demonised and I think it is time to rewrite this story. What most women do not know is that cholesterol - or more precisely, pregnenolone, a cholesterol based neuro-steroid - is the backbone of all of our sex hormones. Diets very low in fat and cholesterol can reduce the production of oestrogen, progesterone and other hormones because cholesterol is needed to make these hormones. This wreaks havoc on the menstrual cycle, sometimes causing it to cease entirely. A diet abundant in healthy fats is an easy way to ensure you are giving your hormonal health the best opportunity to thrive. Unsaturated fats are vital for hormonal health, as well as being anti-inflammatory and satiating. Monounsaturated fat sources include olive oil, avocadoes, nuts and seeds. Polyunsaturated fats, including the anti-inflammatory omega-3s, can be found in fatty fish like salmon, rainbow trout, herrings and sardines, while some plant sources include flaxseeds, chia seeds and hemp seeds. Healthy cholesterol sources include high quality, organic grass-fed meat, organic free range eggs and organic full fat dairy foods. Vitamin B6 Vitamin B6, otherwise known as pyridoxine, is highly supportive for hormonal health in women. B6 helps to support progesterone production, balancing a dysregulation between oestrogen and progesterone, which is seen in many suffering from PMS. Progesterone is the calming hormone within the menstrual cycle and low levels can disrupt mood, contributing to the anxiety, anger and tension in the week before menstruation. The relative dominance of oestrogen, caused by low levels of progesterone, can contribute to heavy, crampy menstrual bleeding. A therapeutic dose of vitamin B6 is 50mg per day for 3 months, and B6 can also be found in foods such as high quality, organic grass-fed meats, dark leafy greens and chickpeas. Zinc Zinc is an absolute powerhouse nutrient! It functions as a cofactor for hundreds of enzymatic reactions in our bodies, which contribute to immune function, wound healing and healthy hormone production. Zinc plays a significant role in glucose and lipid metabolism and is also an important antioxidant nutrient involved in reducing inflammation throughout the body. Issues with glucose metabolism and lipid metabolism, along with elevated inflammation, can have a significant flow on effect on hormonal health and can contribute to conditions such as PCOS, period pain and irregular periods. Zinc can be found in an easily absorbable form in animal foods such as organic grass-fed meat, organic free range eggs and organic full fat dairy foods. It is also present in smaller amounts in nuts, seeds and legumes. A zinc supplement such as zinc picolinate or zinc glycinate at a maximum dose of 50mg per day can support long term hormonal health and has been shown to improve conditions such as painful periods, PCOS and hormonal acne. Phytoestrogens Phytoestrogens are plant compounds that have a similar structure to oestrogen, acting as a weaker form of oestrogen when taken. In young women with high oestrogen, these plant compounds can help to reduce the effects excess oestrogen by binding to cells instead of oestrogen. In older women with lower oestrogen, phytoestrogens have the opposite effect, reducing the impact of declining oestrogen levels. This effect is a wonderful example of the way that nature just knows what to do to support us. Eating foods high in phytoestrogens can help to balance out relative excess oestrogen levels, supporting a reduction in heavy, crampy periods, regulating the cycle and reducing menopausal hot flushes. Some examples of phytoestrogens are organic soy products including soybeans, tempeh and tofu as well as alfalfa, flaxseeds, lentils, chickpeas and flaxseeds. Gut-Loving Stewed Apples Ingredients 1 - 3 apples A drizzle of raw honey A sprinkle of ground cinnamon A small handful of cried currants (optional) Method Dice the apples into approximately 1cm pieces. Combine in a saucepan with a pinch of cinnamon, dried currants and half a cup of water. Cook on medium to high heat, stirring consistently to ensure the apple pieces cook evenly, more water can be added if needed, but go slowly. Remove from the heat once the apples are easily pierced by a fork. Garnish with a drizzle of honey if desired. Use as a generous topping with nuts and seeds for a beautifully nourishing breakfast of soaked, organic, gluten free oats, porridge or untoasted muesli. Why apples? Apples are rich in a prebiotic fibre called pectin. Pectin, like other prebiotic fibres, nourishes the bacteria of our gut microbiome. These beneficial gut bacteria produce short chain fatty acids (SCFAs) which keep the lining of the gut strong, reduce inflammation and are important for healthy and regulated immune activity in the gut. SCFAs are also involved in modulating the gut-brain axis and supporting overall metabolic health. Eating prebiotic foods like stewed apples is an easy and simple way to support your digestive function and overall wellbeing. I look forward to seeing you in clinic or online very soon. Take gentle care, Kerri.

Hello lovely! With the arrival of the cooler Autumn days we are reminded of the power and beauty of the natural world and the seasonal cycles – the time of the year has come to begin to draw our energy slowly in, to pause, to reflect and to slow down as the cooler months begin. Much like the trees that are pulling their energy inwards, away from the leaves and into the trunk and roots, so we are being called to do the same. And as the leaves turn their beautiful vibrant colours and begin to fall, we are asked to reflect on our harvest and what bounty we have created in our lives? Equally this season asks us to consider what is no longer working for us, what deadwood needs pruning, what needs to be grieved for not having grown and what needs to be let go of, so that it can return to the earth and the greater cycle of life? So, some quiet time with a lovely cup of herbal tea, to reflect and journal as we move into this quieter time of the year, may allow some insight on what is being called up in you right now. Eating Seasonally You might have noticed that certain fruits and vegetables have become even more expensive over the past few weeks as the Summer produce falls away and the Autumn produce comes in. Eating what is in season can really help to keep the cost of eating fresh produce more reasonable. Not only that, but eating seasonally ensures that your produce is the most nutrient dense and tasty that it can possibly be. Another benefit of eating what is in season is that it allows you deepen your connection to nature and the ebbs and flows of each season, helping you to become more aware of the changes that are occurring outside your window every day. Some of the beautiful produce that is now in season - Eating seasonally can also look like eating fewer cold meals and more warm, nourishing meals as the weather cools down. The heavier foods help to keep you warmer and cosier throughout the cool months, but care must be taken to stoke the digestive fire, so including digestive herbs such as ginger, fennel, chamomile or fire ciders into your daily routine will help to support healthy digestion. So eat fewer salads and raw veggies but more stews, casseroles, slow cooked meals or soups will deeply nurture you through this time. Spanish Vegetable & Chorizo Soup A favourite recipe that I always go back to as the weather beings to cool, is this delicious hearty soup that my family loves. It is full of veggies, herbs and spices along with some spicy chorizo which adds a depth of flavour and is a tasty treat for all. 2 tbsp olive oil 1 brown onion, finely chopped 2 garlic cloves, finely chopped 1 tsp ground paprika 2 carrots, peeled and diced 2 sticks of celery, thinly sliced 2 zucchinis, diced 1 small eggplant, diced 1 red capsicum, deseeded and diced 1 red potato, diced 400g can of diced tomatoes 5 cups chicken stock 1/3 cup parsley leaves, roughly chopped 1 tbsp lemon juice 250g or 2 chorizo sausages, diced Heat 1 1/2 tbsp olive oil in a large saucepan over medium heat. Add onion and garlic and cook for 5 minutes, stirring often until the onion is tender. Add paprika and cook for 1 minute. Add carrots, celery, zucchinis, eggplant, capsicum and potato. Cook for 10 minutes or until the vegetables begin to soften slightly. Add the tomatoes and stock. Cover and bring to the boil. Reduce heat and simmer, stirring occasionally, for 35-40 minutes until the vegetables are cooked. Add parsley and lemon juice. Season with salt and pepper to taste. Heat the remaining 2 tsp of olive oil in a small frying pan over medium-high heat. Add chorizo and cook for 3-5 minutes until crispy. Transfer to a plate lined with paper towel. Stir half the chorizo through the soup. Ladle soup into bowls and top with remaining chorizo. Serve with fresh sourdough bread Enjoy!

Beautiful, cold, crisp winter is here in all of its stillness and introspection. At this moment we find ourselves deep in the darkness of the winter season, the days are short and cold with patches of warming sunlight, that if they are able to be caught just for a longer moment, bring a warming depth to the body and spirit. Winter finds us in a place of deep introspection with the self, a time to draw deeply inward, to reflect on what must be allowed to fall away and decay so that it can be returned as nourishment for the Earth. It is a time to lay fallow and to be nourished by the quiet and rest. This time of the seasonal wheel is akin to the phase of menstruation, and the energy of the crone, when deep rest is called for so that the body, mind and soul can be nurtured and nourished in the silence. Winter is also a time of communing with the creative muse, to walk in the void of creation and to dream into what we want to bring into the next cycle. Within the silence, deep within the Earth, the preparations for the next season begin. Now is the time to plant the seeds of potential into the rich, dark soil for nurturing when the light returns in early Spring. So I ask, what are you being called to create in the next season of your life? What seeds can be planted during this time of rest and quiet? Winter Wellness Sunlight The cold weather, short days and long nights can often mean less time spent outdoors and so fewer hours of sunlight exposure during the winter months. One vital reason for making sure you get outside during winter is to maintain healthy vitamin D levels. Vitamin D is essential for healthy immune function and levels commonly reduce during winter due to a lack of sunlight exposure to the skin. A lack of vitamin D is correlated with depression and seasonal affective disorder so highlighting the importance of getting out into the sunshine. Another reason to get out there is that early morning sunlight is responsible for the regulation of the body’s circadian rhythm, which governs our sleep – wake cycles through the release of cortisol and melatonin. A lack of sunlight during the colder months can reduce the amount of melatonin released in the evening making it more difficult to sleep, and further adding to lower moods and poor mental health. So try to aim for 15 – 20 minutes of direct sunlight exposure within 30 minutes of waking for optimal circadian rhythm function and healthy vitamin D levels. Nutrients to Support Immunity During the winter months it is important to ensure adequate intake of the nutrients that will support and nurture your immune system, so that it has the resources it needs to fight viral and bacterial infections with ease. Vitamin C Vitamin C is one of my favourites during the colder months and is essential as a cofactor for enzymes and immune cells that defend against viruses. Fruits and veggies are the best source of vitamin C and some of the best vitamin C rich foods that you can include in your diet are citrus fruits, kiwi fruits, parsley, kale, papaya, red and yellow capsicums, berries, broccoli, brussels sprouts and Kakadu Plum. Kakadu Plum is one of the highest food sources of vitamin C with 1 teaspoon boasting 226mg of vitamin C and the powdered form can easily be added to your morning smoothie or muesli for that extra winter boost. Alternatively take 1000 - 2000mg vitamin C with bioflavonoids daily as a tablet or powdered supplement. Zinc Zinc plays a critical role in immune function and is an essential cofactor for the enzymes within immune cells that are responsible for fighting and clearing viruses within the cells. It is also very common to be deficient in this nutrient due to poor soil quality and degradation. Some food sources of zinc to include in your diet are meats, shellfish especially oysters, legumes, seeds especially hemp, pumpkin and sesame seeds and nuts especially cashew and pine nuts. A supplement with 25 - 30mg zinc daily could also be useful as prevention during the colder months. Vitamin D Vitamin D is a key immune supporting nutrient due to its role as a regulator of hormonal and immune cell function, and deficiency can significantly increase susceptibility to viral infections. Although sunlight is the best source of vitamin D, putting your mushrooms with the gills facing upwards in the sun for 30 minutes prior to eating them, can actually increase their vitamin D content substantially! Depending on serum levels, taking 1000 - 2000iu vitamin D as a a supplement can be supportive during winter. A Herbal Steam for Stuffy Noses When your head is bursting and your nose is stuffed full, this herbal steam can provide some relief. A bowl of hot, but not boiling water A towel to put over your head 2 - 3 drops of eucalyptus essential oil A few sprigs of fresh thyme, or 1 drop thyme essential oil A teaspoonful of dried lavender, or 1- 2 drops of lavender essential oil Pour a bowl full of water hot enough to be steamy, but not quite boiling. Add the above ingredients. Make sure that the steam has cooled slightly and is not hot enough to burn before putting the tea towel over your head and the bowl. Close your eyes and breathe the steam until no longer steaming, letting the decongestant, antimicrobial herbs work their magic. Wishing you a beautiful and cosy weekend, Kerri x

Hello lovely! As the final HSC exams near, and I find myself at the pointier end of this academic journey, my thoughts have turned to putting together a newsletter all about brain health and stress management. Some of you may also have children doing their HSC, or you may have children on either side, perhaps at uni or in their later high school years. Some of you may be studying yourselves or struggling with the demands of a high stress job and brain fog. Either way I hope that some of these beautiful supportive herbs, nutrients or lifestyle tips are helpful to you. Brain Health & Stress Support Eat three meals a day plus snacks A simple plate that includes a serve of protein, some healthy fat and complex carbohydrates is very important in maintaining energy and cognitive function. Without a good breakfast to begin your day, blood sugars dip and inattention and brain fog sets in. So make sure to have a protein rich breakfast before heading to school or work for the day. Ensuring adequate protein in meals is essential for cognitive function as many amino acids are building blocks for neurotransmitters including tryptophan, glutamine, arginine and tyrosine. Drink 2 - 3L water each day Adequate hydration is essential for healthy cognitive function, learning and memory. Make sure to take a large reusable non-plastic water bottle to school or work to keep on top of your water intake throughout the day to avoid fatigue and brain fog. Add thin slices of orange, lemon, cucumber or a few sprigs or rosemary or mint to your water if you need a bit of variety. Get enough sleep! Adequate sleep is central to good cognitive function and stress management. Consistent poor sleep affects attention, working memory and retention, executive functioning and anxiety levels. Getting at least 8 hours of sleep each night, with a consistent sleeping and waking time, will set you up well for work and school days. And for those of you who may have children studying for the HSC or for exams later in the year - it may seem that pulling an all-nighter in order to cram as much information is going to help but studies consistently show that despite the extra time spent studying, exam performance suffers. Once bedtime comes around, put down the textbook and prioritise getting a good night's sleep so that your brain can be rested and in the best shape possible to tackle the exam. Get out into the sunshine & remember to take breaks Getting out into the beautiful sunshine improves mood by increasing the release of serotonin, it also reduces morning melatonin levels and regulates the circadian rhythm so reducing morning grogginess. Sunlight also increases vitamin D levels in the body which is important for a healthy immune system, bone health and nerve function. And remember to take time out especially during stressful times when big projects are due or in the lead up to exams. No matter how unproductive it may feel, it is so important to schedule in some relaxation time so that your mind and body can have a break. Scrolling through social media unfortunately does not count! Information overload from scrolling can further scatter and fatigue the mind making focusing on tasks, or sleep, even more difficult. Herbal Medicine Support Oats (Avena sativa) Oats are antidepressant, nutritive, trophorestorative and a soothing nervine tonic that nourishes and rebuilds the nervous system when stress has been ongoing and is taking a toll on the body. Oats will also lift a low mood and soothe stress and anxiety. They are considered a nutritive herb as they are full of vitamins and minerals including vitamin A, B complex, vitamin C, vitamin E, vitamin K, silicon, calcium, iron, potassium, phosphorus, manganese and zinc. Oats can very easily be added to the diet as porridge with stewed fruit and nuts, into smoothies or as homemade muesli or slices. Ginkgo (Gingko biloba) Ginkgo is a potent antioxidant, vasodilator, anti-inflammatory and anti-spasmodic. It is a well studied medicinal herb with a long tradition of use in Traditional Chinese Medicine. Ginkgo improves cognitive function by increasing blood flow and oxygen to the extremities including the brain. Clinical trails have shown that it reduces anxiety, reduces hearing loss, reduces short term memory loss and improves mental performance, visual processing and cognition. It can be a valuable part of the toolkit for helping to support ongoing brain health, improving study outcomes and reducing anxious or depressive mood. Bacopa/Brahmi (Bacopa monnieri) Bacopa has been used within the Ayurvedic traditional medicine system for rejuvenating the memory and intellect for over 3000 years. Bacopa is a brain and nervine tonic, nootropic or cognition enhancing, antioxidant, adaptogenic and anxiolytic. Bacopa has been extensively clinically trailed and found to be helpful in improving cognitive function, poor memory and concentration and poor learning ability as well as for improving anxiety and mental exhaustion. Taken consistently under the supervision of a herbalist, and often alongside Ginkgo, this medicinal herb is a very valuable ally during periods of intense work or study commitments Withania (Withania somnifera) Withania, or Ashwaghanda, is an adaptogenic medicinal plant that comes from the Ayurvedic tradition. It is also an anxiolytic, nervine tonic, nervine sedative and immunomodulator. Adaptogens are helpful for improving the body's adaption to all stressors - physical, mental, emotional and environmental. It gently bolsters a person who is overwhelmed and fatigued by stress, it calms and tonifies the nervous system and reduces anxiety. Long periods of high stress can also deplete the immune system and leave the body vulnerable to infection, so as an immunomodulator, Withania will help to improve resistance to disease as well as support convalescence after a long illness. Rosemary (Salvia rosmarinus) Known as a symbol of remembrance, rosemary is nootropic or cognition enhancing, carminative, sedative, anti-microbial, circulatory stimulant and analgesic. It is helpful for headaches and migraines, for improving memory and concentration, for reducing anxiety, debility and depression. Clinical trials show that inhalation of the essential oil of Rosemary improves mental alertness, memory and performance, improves mood and reduces anxiety so can be incredibly supportive for during exams or when big work projects are due. Nutritional & Supplemental Support B Vitamins The B group vitamins include B1, B2, B3, B5, B6, B9 and B12 and are central to nourishing the nervous system, reducing stress and anxiety and helping to lift the mood. The B vitamins are essential cofactors for the formation of the neurotransmitters dopamine and serotonin, as well as being coenzymes in the production of cellular energy in the body. Increasing the intake of these vitamins on a daily basis through diet, or a simple supplement, can support those with high stress levels and difficult work or study loads. Magnesium Magnesium really is a wonder nutrient and plays innumerable roles in the body including energy production, adrenal support, nervous system regulation and muscle relaxation. It also regulates the release of the sleep hormone melatonin so improving sleep, and can be used to reduce stress or anxiety and relieve muscle tension and headaches. Food sources of magnesium include legumes, nuts and seeds, wholegrains, leafy green vegetables, avocado, shellfish and dark chocolate. Omega-3 Fatty Acids Omega-3 fatty acids are used by the body to regulate inflammation, in the formation of healthy flexible cell membranes and as an essential structural component of the brain and central nervous system which is why getting enough omega-3 in the diet is vital for for memory, learning and overall cognitive function. Omega-3 fatty acids are also involved in the neurotransmission of serotonin, dopamine and noradrenaline so impacting mood, learning, focus, attention and impulsivity. So eat plenty of small and large fatty fish such as sardines, herring, mackerel, tuna and salmon to reap the mood regulating and cognitive benefits of omega-3. Peanut Butter Brekky Smoothie A breakfast rich with protein will help to keep you satisfied for longer and help to avoid that mid-morning slump. The yummy smoothie is packed full of protein, fats and carbohydrates to keep you going and going and going! 1 cup almond, oat or hemp milk 1 scoop collagen powder or sprouted pea protein 1 dollop Greek yoghurt or coconut kefir 1 tbsp organic peanut butter 1 tbsp rolled organic oats 1 tbsp chia seeds 1 banana A pinch of salt A drizzle or raw organic honey First blitz the organic rolled oats in the blender until powdered, then add the rest of the ingredients. Add extra water or milk to adjust the texture to your liking. Top with some seeds for extra crunch and enjoy! And remember that my door is always open. Take gentle care. Warmly, Kerri x References: Bone, K. (1996). Clinical Applications of Ayurvedic & Chinese Herbs: Monographs for the Western Herbal Practitioner. Phytotherapy Press Bone, K. & Mills, S. (2013). Principles and practice of Phytotherapy (2nd ed.). Elsevier.Braun, L., & Cohen, M. (2014). Herbs and Natural Supplements (4th ed., Vol. 2). Elsevier. Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium in the Central Nervous System. University of Adelaide Press. http://www.ncbi.nlm.nih.gov/books/NBK507250/ Dalangin, R., Kim, A., & Campbell, R. E. (2020). The role of amino acids in neurotransmission and fluorescent tools for their detection. International Journal of Molecular Sciences, 21(17), 6197. https://doi.org/10.3390/ijms21176197 Fisher, C. (2009). Materia Medica of Western Herbs. Vitex Medica Krause, A. J., Simon, E. B., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., & Walker, M. P. (2017). The sleep-deprived human brain. Nature reviews. Neuroscience, 18(7), 404–418. https://doi.org/10.1038/nrn.2017.55 Osiecki, H. (2010). The Nutrient Bible (9th ed.). BioConcepts Publishing. Paxton, F. (2015). Foundations of Naturopathic Nutrition. Allen & Unwin. Thomsen, M. (2020). Phytotherapy Desk Reference (5th ed.). Michael Thomsen. Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232

Winter really has set in and it seems to be a bit of a bumper year for coughs, colds, ongoing c*vid infections as well as some pretty nasty flu viruses that are doing the rounds. I am just emerging into the world again after a week long journey with the flu, so that is the inspiration for this newsletter to you - how I looked after myself and my family through this time - and so that you can do the same for yourself. Nurture Yourself Stay well hydrated and drink herbal teas, especially a combination of yarrow, elder flower and peppermint. This traditional formulation will support the body in ridding itself of the virus by allowing the fever to come up, so it can do the job that it is meant to, and help the immune system to work at its optimal level of function. Make a pot of delicious chicken soup with chilli, ginger and garlic in it - I have included a recipe for you below. Not only does this beautiful nourishing bowl of soup give your body the nutrients that it needs to recover, but the addition of chilli, ginger and garlic lend their heating, antibiotic and immune stimulating properties to the soup. making your food your medicine! Most of all - rest, rest, rest, keep warm and rest some more. Please listen to the deep intelligence of your body and take the time that you need to fully recover. Pushing through to get back to work can bring complications that can be far reaching. Please call work to let them know that you are going to stay home for a couple of days, or arrange to work limited hours from home so that you can rest, sleep and just take good and gentle care of yourself. Immune Support Echinacea is a beautiful immune booster and a cornerstone in my practice during the winter months. It boosts all aspects of the immune system, supports the lymphatic system and boosts the activity and function of white blood cells. It is useful for all acute viral infections, colds, influenza, ear infections, conjunctivitis, bronchitis and pneumonia along with other supportive lung and immune herbs. Andrographis is one of our most potent immune boosting herbal medicines and is particularly suited to acute bacterial and viral infections. I often prescribe it alongside Echinacea to boost immunity, improve recovery time and reduce the possibility of a cold or flu progressing into something more. Astragalus is a sweet and nourishing deep immune building herbal medicine and has long been used for infection prevention where there is debility. It is used to enhance the immune system function but not during acute infection, to improve stamina and endurance, for colds and influenza and for fatigue and convalescence. The dried roots can be found in Asian grocery stores and I tend to add them to soups and slow cooked meals during the winter months. Garlic has been used since ancient Greece and has numerous healing properties, is a natural antibiotic and boosts immunity, so add it to your slow cooked meals and soups while you are sick, or even when you feel a cold coming on. Adults take 1 capsule 2 - 3 times daily when sick or take 1 - 2 capsules daily as prevention. Take Vitamin C to support the immune system by stimulating the activity of antibodies and improving the ability of macrophages to do their work of engulfing and destroying viruses. High doses of Vitamin C have long been used to prevent, treat and shorten duration of virus related illnesses. Adults can take 1500mg twice daily to keep your immune system strong and healthy during winter and increase to 4000- 5000mg per day in divided doses if unwell. Take Zinc for general immune support, to shorten the length of colds and to resolve nasal congestion, sore throats and coughs faster. Adults can take 30mg daily with food for prevention and increase to 50mg daily with food if unwell. Use Vitamin D to support the immune system and prevent against acute respiratory infections and seasonal influenza. Adults can begin with 4000 – 5000iu per day for the 7 – 10 days and then reduce to 2000iu per day throughout winter. Yarrow, Elder & Peppermint Tea Fever tea or YEP Tea is named for its ingredients - Yarrow, Elder and Peppermint - and is a traditional Western Herbal Medicine diaphoretic formula used to activate the immune system when there is acute and chronic infection. It reduces fever and shortens the length and severity of influenza, coughs and colds. 1 tsp dried Yarrow 1 tsp dried Elder flower 1 tsp dried Peppermint Add honey or a slice of ginger if preferred Cover and steep the herbs in boiling water for 10 - 15 minutes. Rug up and drink while warm! Take up to 4 times daily day during illness. Yarrow (Achillea millefolium) is a diaphoretic and anti-pyretic herb so it helps to reduce fevers by promoting sweating. It is also slightly bitter so helping to increase appetite, which is often lowered when you feel unwell. This herb is a wonderful companion during the winter months and is very safe, however it should be avoided in pregnancy and lactation. Elder (Sambucus nigra) is immune enhancing, anti-viral and anti-inflammatory so is particularly suited for fever, aches, pains, colds, coughs, influenza and any other acute viral infections. It is also anti-catarrhal so helping to reduce stuffy noses and phlegm production. The extract is quite pleasant tasting and can safely be used throughout winter as preventative for children. Peppermint (Mentha x piperita) is typically thought of as a digestive herb but in this formulation it brings decongestant properties so helping to clear the sinuses. It is also antimicrobial and its cooling effect supports Yarrow and Elderflower in reducing fevers. This tea needs to be made fresh each time so that it can be taken warm. If you have these plants in your garden you can make the tea fresh by doubling the amount listed of yarrow leaves, elder flowers and peppermint leaves. Alternatively you can buy the dried herbs individually or as a pre-formulated YEP tea blend online or from your local health food store. Winter Reflections.... from Caitlin Winter has well and truly arrived! As with the winter phase of the menstrual cycle and the life cycle, the season of winter is a time to slow down, rest, hibernate, reflect, and release. The cold weather encourages us to stay inside, both physically and energetically, encouraging us to move from the outward energy of the warmer months to inward introspection. During winter you may find yourself gravitating to more warming foods such as root veggies including potatoes, pumpkins, parsnips, sweet potatoes, carrots as well as warming spices such as chilli, garlic, cinnamon, ginger, star anise and cloves. Our tummies much prefer warm meals such as stews and soups in winter, as opposed to cold salads, so having a few favourite slow cooker recipes that can feed us throughout the week is helpful. Kerri has included a beautiful immune-supporting chicken soup recipe below for you to try! Journaling is a wonderful practice at this time, where we can reflect on how the first half of the year has been: what went well, what we want to change, where we want to focus our energy for the second half of the year and how we can let go of what is no longer serving us. Meditation can be especially helpful in winter, as we lean into the quiet of the season. When meditating, try bundling up in your warmest, cosiest blanket. Although it's chilly, it can feel very special to get your biggest coat on and spend some time out in nature, noticing how things look, feel, and sound different to the warmer months. Most of all, allow yourself to rest deeply and fully. Enjoy activities and hobbies that nourish your soul, spend plenty of time under the covers in bed, take warm baths, and drink lots of hot tea! Chicken Soup for the Soul... There really is nothing like chicken soup, or a hearty pumpkin soup, for making you feel better when you have a nasty cough, cold or sniffle. I love this recipe and often use it as the base for my soups and slow cooked meals during the winter months. This recipe is one that comes from Nourishing Traditions by Sally Fallon along with a couple of my own twists. Stock 1 whole organic chicken 3 tablespoons organic apple cider vinegar 1 large chopped onion 4 large peeled carrots 3 sticks chopped celery, including the tops 4 - 6 slices Astragalus root * 5 - 6L filtered water 1 bunch parsley Wash the chicken well and place it onto a chopping board. Press down firmly on the rib cage and break the bones. Then place the chicken into the stock pot along with the water, apple cider vinegar, onion, carrots, celery, astragalus root and celery tops and allow to stand on the stove top for 1 - 2 hours. Then bring the water to the boil. Once the stock is to the boil, reduce to a simmer and allow to cook with the lid on for 4 - 6 hours. Top up the water if necessary so that the level stays at about 2/3 of the stock pot. To finish, take to stock off the heat and add the parsley. Allow the parsley to sit in the stock for 10 - 15 minutes before removing it. Then strain the stock and put into jars so that it can be frozen for later use. Chicken Soup 1 onion 1 - 2 L chicken stock 1/2 cup shredded chicken 6 - 8 chopped mushrooms including shitake 1/2 cup cooked brown rice Chilli, ginger or garlic Add chopped onion, chilli, ginger, garlic and olive oil to a stock pot and fry until the onion becomes translucent. Then add the stock, mushrooms, shredded chicken and cooked brown rice. Cover and allow to simmer for 10 - 15 minutes. Enjoy with some buttery sourdough bread. * Astragalus Root can be found in most Asian grocery stores in the dried mushroom and herb section, sometimes labelled as Milk Vetch root. Take gentle care, Kerri x References: Bone, K. (1996). Clinical Applications of Ayurvedic & Chinese Herbs: Monographs for the Western Herbal Practitioner. Phytotherapy Press Bone, K. & Mills, S. (2013). Principles and practice of Phytotherapy (2nd ed.). Elsevier. Braun, L., & Cohen, M. (2014). Herbs and Natural Supplements (4th ed., Vol. 2). Elsevier. Fisher, C. (2009). Materia Medica of Western Herbs. Vitex Medica Osiecki, H. (2010). The Nutrient Bible (9th ed.). BioConcepts Publishing. Paxton, F. (2015). Foundations of Naturopathic Nutrition. Allen & Unwin. Thomsen, M. (2020). Phytotherapy Desk Reference (5th ed.). Michael Thomsen.

"Self-Care is not selfish - it's essential!" - Like Chocolate for Women by Kim Morrison and Fleur Whelligan. The art and practice of true self-care can be so difficult for so many of us to put into place. My own journey with self-care has also been fraught, but once I really took the time to look deep within and stop allowing the world and all of its endless distractions to be my excuse, I found a place of deep healing and self-love. But, before that could happen I had to acknowledge the belief that I wasn't worthy or important enough for self-care and the time that it required, because instead everyone else came first. Now I know that if I take the time that I need to care for myself and my needs, I'm better. So. Much. Better. And better in every way. Not only do I have more to give, more patience, more compassion and attention but now comes from a place of fullness, rather than a place of cranky, overtired, resentful emptiness. So I invite you to take some time over the next month to practice self-care and see what it brings to your life. And please remember this a practice.... and as such takes time to foster. So please be kind and gentle with yourself always xx 5 Beautiful Ways to Self-Care Take a bath Take time at the end of a busy day, or the end of a stressful week to run a bath just for you. Make the process into a gentle self-care ritual by adding some beautiful essential oils, a few handfuls of Epsom salts, a small handful of fresh flowers or herbs from your garden and then scatter some tealight candles around the bathroom. It really can be that simple. Then all that is left to do is to put on some relaxing music, close the door and soak in the bath for as long as you please. Please let me know what beautiful combinations you come up with! Read a book It only has to be a few minutes a day, but take the time to create a park bench moment. Make yourself a cup of herbal tea, find a quiet spot in your home, or head out to a shady spot in the garden or local park, and just take some time out to do something small and pleasurable for yourself so allowing yourself a little break from the pressures and demands of work and life. Once that cuppa is done, you can head back into responsible adult world again and feel so much happier for it. Laugh Laugh.... and often! In this busy world that we live in we often forget to just have fun and laugh. Not that there needs to be research to back up how much better we feel when we laugh often, but there are other deeper physiological effects that have been found as well. According to a study done in 2014 in healthy, older adults the effect of laughter showed a significant improvement in learning ability and short term memory recall as well as a marked reduction in stress levels, as reflected by reduced cortisol levels of the participants. Laughter really is good medicine! Eat well Take the time to eat remember to eat regularly and nurture your body with healthy wholefoods. One of the easiest ways to eat well and not feel deprived of those occasional yummy treats is to follow the 80/20 rule. The idea behind 80/20 eating is to eat wholefoods 80% of the time and which then allows you the scope and freedom to eat outside of the square 20% of the time. The best rule of thumb is to allow the 20% to be reserved for weekends, birthdays and those other special times in our lives when letting go is good for us. Eat real food, food that looks like it has just come in from your grandmother's veggie patch, the local farmer's market or picked off a tree. And grow herbs on your kitchen windowsill or in your garden. It's so easy and rewarding especially when that fresh rosemary can go into the baking tray under some chicken for a delicious baked dinner and the parsley or mint can make their way into your green salad. The phytonutrients present in these foods add valuable antioxidants and trace elements to our diets and help to reduce cholesterol levels, improve memory, eyesight and brain function, boost immunity, improve digestive function and prevent cancer. See Your Naturopath If it's been a while since your last visit then maybe it's time to to schedule in some self-care. I would love to see you and know how you have been travelling over the last few months. Alternatively make an appointment with your massage therapist, chiropractor or acupuncturist or find a local yoga studio and find a class that you can go to regularly. Remember that complementary and alternative healthcare is preventative medicine, which not only allows them to be perfect as part of your long term self-care practice, but they also step into their fullness and depth with regular practice of which ever modality suits your mind, body and spirit best. #herbalmedicine #selfcare #naturopath #eatwell #bath #laugh #wellness #phytonutrients #herbalist #nurture #complimentarymedicine

Strong & Healthy... Well, here you have it in one neat little package of goodness for all of you. I have put together all of my favourite foods, supplements and herbal medicines to keep your body and immune system strong and healthy as we navigate our way through this unprecedented time. Simple but effective... Please be sure to follow the issued Department of Health and WHO guidelines on reducing infection spread within our community. Many of these are common sense recommendations aimed at flattening the curve and ensuring that our health and medical systems have the capacity to care for those who become unwell with the COVID-19 virus. Wash you hands regularly, or whenever you come home or before eating, with soap and water for at least 20 seconds Cover your nose and mouth with your elbow if you cough or sneeze Avoid touching your eyes, nose or mouth especially when out in public Avoid close contact with anyone who displays cold and flu-like symptoms Stay home and only go out for essentials such as food or medical supplies and attention Clean surfaces regularly with anti-bacterial or aromatherapy sprays Always put the lid down when flushing the toilet Keep to social distancing rules and work from home if you can Avoid public transport and do not travel unless an emergency Self-isolate if you are feeling unwell, have been in contact with a known case or have returned from overseas recently If you have a fever, sore throat, cough or difficulty breathing, call your GP or medical helpline for assistance immediately Follow medical advice and government regulations as necessary Nurture & Nourish The very best thing that you can do during this winter is to nurture, nourish and build your immune system throughout the season rather than boost it. Immune boosters are not supposed to be used all winter long, in fact they are meant only to be used for short periods of time to boost the immunity when it needs some extra reserve to fight off a pathogen of some kind. So here are my favourite foods, nutrients and herbal medicines that best nourish the immune system and to keep you in keep optimal health through winter. Food Eat a healthy wholefood diet with lots of fresh fruit and vegetables Include chicken, bone or vegetable broth, slow cooked meats and soups Add garlic, onion, ginger, turmeric, chilli and fresh herbs to your cooking Eat mushrooms of all kinds, especially shiitake mushrooms Eat citrus fruit such as oranges, mandarins, lemons, limes and grapefruit Take probiotic foods such as yoghurt, kefir, kombucha and miso Drink hot drinks especially your favourite herbal teas Keep sugar, alcohol, refined and processed foods to a minimum Supplements Vitamin C – to support the immune system by stimulating the activity of antibodies and improving the ability of macrophages to do their work of engulfing and destroying viruses. High doses of Vitamin C have long been used to prevent, treat and shorten duration of virus related illnesses. Adults can take 1500mg twice daily to keep your immune system strong and healthy during winter and increase to 4000- 5000mg per day in divided doses if unwell. Zinc – for general immune support, to shorten the length of colds and to resolve nasal congestion, sore throats and coughs faster. Adults can take 30mg daily with food for prevention and increase to 50mg daily with food if unwell. Vitamin D – to support and modulate the immune system as well as preventing against acute respiratory infections and seasonal influenza. Adults can begin with 4000 – 5000iu per day for the 7 – 10 days and then reduce to 2000iu per day throughout winter. Garlic - has been used since ancient Greece and has numerous healing properties, is natural antibiotic and builds your immunity so add it to your casseroles, soups and meals while you are sick, or even when you feel a cold coming on. Adults can take 1 capsule 2 - 3 times daily when sick or take 1 - 2 capsules daily as prevention. Herbal medicines To nurture & nourish.... Medicinal mushrooms especially shiitake, reishi and cordyceps – all support, strengthen and nurture the immune system and possess potent anti-viral, antimicrobial and immunomodulatory properties. Shiitake mushrooms can be found in most Asian grocery stores and can be included into soups, bone broths and miso with ease. Most health food stores also carry mushroom powders that can be added to morning smoothies or soups. Astragalus – is a sweet and nourishing immune building herbal medicine and has long been used for infection prevention especially where there is weakness, to enhance the immune system, to improve stamina and endurance, for colds and influenza, for debility, fatigue and convalescence. The dried roots can be found in Asian grocery stores and I tend to add them to bone broths, soups and slow cooked meals during the winter months. Elder Flowers – both the flower and berries can be used and each have slightly different applications. It is immune enhancing and anti-viral so is particularly suited for fever, aches, pains, colds, coughs, influenza and any other acute viral infections. The extract is quite pleasant tasting and can safely be used throughout winter as prevention for children. It can also be used for acute illness with fever and chills as part of the traditional yarrow, elder and peppermint tea blend. To boost immunity & fight infection... Echinacea – is a beautiful immune booster and a cornerstone in my practice during the winter months. It boosts all aspects of the immune system, supports the lymphatic system and boosts the activity and function of the white blood cells. It is useful for all acute viral infections, colds, influenza, ear infections, conjunctivitis, bronchitis and pneumonia along with other supportive lung and immune herbs. Andrographis – is one of our most potent immune boosting herbal medicines and is particularly suited to acute bacterial and viral infections. I often prescribe it alongside Echinacea to boost immunity, improve recovery time and reduce the possibility of the cold progressing into something more. I like to use an Echinacea liquid tincture or Mediherb Echinacea Premium along with Mediherb Andrographis Complex or BioCeuticals Armaforce. Adults take 2 x Echinacea Premium and 3 - 4 Andrographis Complex or 4 - 5 BioCeuticals ArmaForce daily while sick. If those around you are sick take 1 x Echinacea Premium and 1 x Andrographis Complex or 2 x BioCeuticals ArmaForce daily. Yarrow, Elder & Peppermint tea – this traditional diaphoretic formulation activates the immune system against acute and chronic infection, fever, colds or coughs by inducing a gentle therapeutic fever. The tea is made up of equal parts of dried herb, with honey or ginger if preferred, and must be made fresh each time so that it can be taken warm to hot to support the process. It can be given up to 4 times a day during illness. And remember, herbal medicine formulas are a great way to get on top of a cold or cough quickly and will allow you to overcome symptoms, boost your body’s immunity and often avoid taking antibiotics. The best thing it is that a formula can be made specifically for your symptoms, so please talk to me about it as I'm always very happy to help and support you in this way. Self-care Self-care is essential right now. I'm mediating and journalling every morning now - I was before this all happened but now it is absolutely non-negotiable so that I can function and be the very best that I can be. I have to say that if I miss a day, it is really noticeable and quite uncomfortable. Please make sure that you are sleeping well - at least 8 hours per night is what we all need. Eat nourishing, nurturing foods that are going to keep your body and immune system healthy and strong. Do some meditation or mindfulness practice each day so that you can keep your stress levels as low as possible. Consider limiting your time on social media and instead call a friend and see how they are doing or spend some quiet time with your child, partner or pet. And when possible, get out r a walk or a run and breathe in the fresh air, feel the sunshine... or rain on your face and connect back in to the natural world. It really feels to me that we are being called to slow down and come back to ourselves right now.. I am here to be of service, so if you have any questions or concerns, or just need another bottle of medicine to get you through, or want to sort out a time for a quick consultation for a sore throat, cough or cold, do get in touch. Please look out for each other, check in on your neighbours or post your number into their letterbox with an offer of help and support, leave food and supplies for others when you are doing your shopping and most of all be kind. We are all in this together and remember the words of Wirradjurri Elder, Minmia who always says "Take only what you need and not what you greed". Be well and stay strong. Many blessings, Kerri xx #immunity #echinacea #vitaminC #coughsandcolds #zinc #medicinalmushrooms #COVID19 #winter #selfcare #vitamind #elderberry #andrographis

Spring has certainly arrived with a burst and the warmer weather is just beautiful. I'm revelling in the renewed energy that this season brings and I'm finding it easier and easier to get up with the sun. My meditation practice also has renewed life after the darkness of the Winter, and am loving meditating in the early morning as the world and I begin to wake up together. Natural Remedies for Easing the Allergy Season Alongside the beauty of Spring, for some this is the season of sniffles, itchy noses, runny, sore eyes and scratchy throats. Allergy season is here and as the pollen count clicks up, so do the allergy symptoms. At this time of the year, I like to use herbal medicines, nutrients and foods that bring the immune system into balance and soothe those irritating allergy symptoms. Eyebright This gorgeous herbal medicine can be used for all things snuffly and is especially good for those noses that run like a tap, with clear, thin but copious secretions. Eyebright helps to dry those secretions, reduce redness and is also antiseptic making it a wonderful medicine for seasonal allergic rhinitis or hayfever, sinusitis, head colds and any ear congestion. Echinacea Good ol' Echinacea is most commonly used to stimulate the immune system, but what is less understood is that it can also be used to balance or moderate different aspects of the immune system as well. It is for that reason that this herb can be used for all kinds of allergies as well as the usual colds, coughs, sinusitis, tonsilitis, otitis, cystitis and any other infection that the body may need support in fighting. Vitamin C Vitamin C is a natural anti-histamine so taking doses of between 500 - 1000mg between 1 - 3 times a day for adults is a great way to keep allergy symptoms at bay. Try to make sure that you take a dose before leaving the house in the morning, and keep a small bottle of chewable tablets with you, so that you can take another dose if symptoms come up again during the day. Local Honey Eating moderate, daily amounts of local honey has been shown to reduce the symptoms of seasonal allergic rhinitis. A randomized placebo-controlled study done in 2013 found that local honey provides long lasting allergy relief of up to a month after 8 weeks of daily consumption. The researchers propose that the effect may due to anti-histamines naturally found in bee pollen. If you would like to delve deeper or talk about other ways to manage your allergies, please feel free to contact me. Many blessings to you all xx #allergies #herbalmedicine #hayfever #sinusitis #colds #coughs #vitaminC #echinacea #honey #immunity