Digestive & Women's health
Naturopath

Goodwood | Online

Holistic health care.
Evidence based treatment.

We strongly believe that individuals struggling with dysfunctional gut and/or hormone health should be able to access the appropriate testing, non-invasive treatment and education to reach and maintain optimal health. Based in Adelaide, South Australia.

Our Approach

Keep up with us on social media.

Resistance training promotes endorphin release and neurotransmitter production like dopamine which help to manage mood swings associated with PMS. 🕺🏽

Timing and intensity is definitely key. We don’t want to be pushing ourselves all cycle long. Did you know that there are certain points in your cycle when your body can handle heavier weights and higher intensity exercise?

While premenstrual syndrome (PMS) is common, severe or debilitating symptoms are not normal and no, hormonal contraception isn’t the only solution.

Did you know you can test your hormones to see what’s going on over the whole duration of your cycle? 📈📉

New post up on the blog!
It cover’s hormone testing and natural treatment for hormone imbalances.

PART 1

So what’s cycle syncing?
Tweaking your nutrition and movement to support your body at different phases of your menstrual cycle. Women’s PT, Jenni from @totalbody_studio and @georgiafotinaturopath take on the follicular phase.

**Common signs of high oestrogen:
+ Irregular, heavy or painful periods
+ Weight gain, usually around hips, thighs and abdomen
+ Anxiety, depression
+ Cyclical breast changes (increase in size/tenderness)
+ Fatigue
+ Low libido
+ Bloating, water retention
+ Headaches and migraines
+ Nausea (especially around ovulation)

Follow us for PART 2 🕺🏽
Coming soon

Protein is for SO much more than just building muscle. Yes it helps us to recover from exercise and is essential for muscle growth 💪🏼 but did you know just how important protein is for your hormones and mental health?

We need adequate protein to make neurotransmitters (brain chemicals) that make us feel focused, energised and calm 😌. Meaning that protein intake plays a big role in helping to deal with anxiety, fatigue and low mood.

Protein is also a building block for the production of reproductive hormones, meaning it’s vital in the treatment of irregular periods and PMS. Not to mention it’s influence on regulating blood sugar control meaning it plays a big role in treating PCOS too.

High protein meals on 🔁 lately:
1. Pancakes (eggs, collagen powder, banana, frozen cauliflower) topped with maple syrup and plain yoghurt
2. Omelette (eggs, egg whites, mushrooms, tomato, spinach, parmesan, onion)
3. Scrambled eggs (eggs, egg whites, mushrooms) with sauerkraut and cabbage slaw
4. Eggs with avocado toast (avo mashed with white beans) topped with coriander
5. Blended chia pudding (chia seeds, frozen cauliflower, collagen powder, almond milk, cacao powder, medjool date) topped with berries and granola

You’ve got to find new variations to keep it interesting. Nutritious, healthy food can taste good.

Your innie wonders if better digestion is possible. Your outie already tested their gut microbiome and worked with their Naturopath to address the underlying cause.

Had a bit of fun making this one 😂
#severencememe #guthealthmeme #severencetvseries

Our Gut Recovery Package is the ultimate reset. Not just for your digestive system but for every part of your body that is connected to it.

It includes:
💩 Comprehensive gut microbiome testing
💩 Naturopath appointments
💩 Colon hydrotherapy

AND if you book the Gut Recovery Package this February, we’re throwing in 3 FREE sauna sessions.

So how can an infrared sauna help?
🔥 Detoxification - sweating helps to encourage elimination of toxins and waste products that can disrupt the gut microbiome
🔥 Reduces inflammation - the heat helps to decrease inflammatory immune cell circulation
🔥 Improves circulation - supporting oxygen and nutrient delivery to the gut
🔥 Stress management - by relaxing tight muscles and triggering endorphin release (feel good chemicals). That gut-brain communication is no joke.

Don’t miss out! Offer ends in 5 days. Head to our website, click on Gut Recovery Package and you will find all of the details there. Send this to a friend who would love 🧡

New recipe up on the blog!

Just peanuts, pea protein, dates and salt. Head to my website to find out exactly how to make these 4 ingredient peanut protein balls.

Vegan
Gluten free

What are some common signs of an unhealthy gut microbiome?

1. Altered function of the digestive system (constipation, diarrhoea, bloating, reflux, excessive burping, bad breath, excessive wind, low appetite…)
2. Fatigue/feeling sluggish
3. Skin problems
4. Recurrent colds/infections
5. Constant sugar cravings
6. Severe PMS symptoms

Water treading

How?
Make sure your body is warm before starting (after a hot shower or exercise or on a hot day). Fully clothed (roll pants to above knees), step into the cool water and slowly march so that each foot comes all the way out of the water and back into it again. 1-2 minutes is great but longer is even better. Always be sure to adequately warm up after if it’s a cold day.

A great place to do this is at the beach. Practicing this regularly (3-4x/week) will be most beneficial.

🚫 Do not engage in hydrotherapy: during menstruation, if you have hypertension, Raynaud’s disease, general sensitivity to cold or in diminished sensation in legs/arms (eg. diabetes).

Do you CRAVE sugar and carbohydrates before your PERIOD?

Periods cravings can be REAL. PMS symptoms affect approximately 85% of females where 70% are experiencing symptoms like food cravings, mood changes and fatigue.

New post up on the blog!
It covers the why's and the what to do's.

There are SO MANY different factors that influence the development of the gut microbiome, like:

🦠 The health of your parents and their gut microbiomes prior to conception
🦠 Delivery method: whether a baby is born vaginally or by cesarean
🦠 Feeding method: whether a baby is breastfed or formula fed
🦠 Diet; if enough fibre, fruit, veg and whole foods are consumed
🦠 Some medications; like proton pump inhibitors, antibiotics, antidepressants, statins, non-steroidal anti-inflammatories and laxatives
🦠 Stress; whether we’re exposed to ongoing or poorly managed stress
🦠 Exposure to viruses and bacteria
🦠 Exposure to some household cleaning products/chemicals in skincare/pesticides on fruit and veg

The list is long but we can make choices that affect whether our gut microbiome thrives or suffers. I know what i’d choose 🙂‍↔️💭

New recipe up on the blog!

Healthy butter chicken, perfect for a quick and easy mid week dinner.
~ Low FODMAP option
~ Dairy free
~ Gluten free

Did you know that our gut microbiome is made up of TRILLIONS of cells? 🦠

It accounts for the colony of good AND bad* bacteria, viruses, fungi and parasites that call our gut home.

When the number of pathogenic (or bad) organisms outnumber the good organisms we call this dysbiosis.

Dysbiosis has been found to contribute to a number of chronic health conditions such as:
• Irritable bowel syndrome
• Inflammatory bowel disease
• Autoimmune conditions
• Asthma
• Eczema
• Colon cancer
• Anxiety
• Depression
• Alzheimer’s disease
• Dementia
and more...

Suspect gut dysbiosis may be an issue for you?
Head to my website to book a naturopath appointment.

*Healthy AND pathogenic

Emphasis on the term 'plant-based' referring to a diet that is higher in plant foods and lower in animal based foods.

A well thought-out and balanced diet that prioritises fibre from a variety of vegetables, fruits, whole grains, nuts, seeds and legumes is associated with a lower risk of cardiovascular disease.

Why?
🥦 Plant proteins (tofu, tempeh, legumes...) are lower in saturated fat when compared to animal proteins, helping to reduce harmful plaque build up in arteries

🥦 Fibre binds to cholesterol in the small intestine and prevents it from being absorbed into the bloodstream. This cholesterol is then excreted from the body via bowel movements

🥦 Plant based fats (avocado, nuts, seeds, olive oil...) lower LDL cholesterol (the bad kind of cholesterol)

🥦 Vegetables and fruit contain anti-inflammatory nutrients and antioxidants which reduce plaque build up in arteries

🥦 Non-GMO, organic soy has been found to lower total and LDL cholesterol too

I am not advocating for a completely vegan or vegetarian diet, rather highlighting the importance of consuming more plants and meeting daily fibre requirements!

Need some help lowering your cholesterol levels? Book a Naturopath appointment by heading to the website link.

Coupla shots to kick off the year 🤪

I’m in clinic and ready to support you in reaching your health goals. Definitely not offering a quick fix or a stack of supplements to mask symptoms - but to make real, considered and lasting change for the better.

Did you know that the average new year’s resolution typically lasts 4 months?! Maybe that’s because we aren’t choosing realistic goals OR maybe we aren’t turning them into habits OR maybe we don’t actually know what to do to get to where we want to be and it’s all too overwhelming?

So how can a Naturopath help?
🕺🏽 Refer for common blood tests or functional pathology tests to identify the underlying cause of the problem
🕺🏽 Create SMART goals (that are specific, measurable, achievable, realistic and time based)
🕺🏽 Suggest lifestyle and dietary modifications (providing educational resources and guidance to help to implement)
🕺🏽 Prescribe high quality, practitioner-only supplements at the appropriate therapeutic dosage range
🕺🏽 Support during regular appointments to make minor adjustments and eventually encourage weening off of most supplements when possible
🕺🏽 Appropriate referral to other health care practitioners to holistically treat

There’s really no better time to start than now. Head to the website link to book 👉🏼✨

Have you got enough of your supplements to keep you going over Christmas and NYE?

I won’t be available during the week of Christmas but will be back checking emails (a little less frequently) straight after and into the new year. The company that delivers your supplements slows down a little over that period too.

So if you would like a repeat of previously prescribed supplements, please send me an email over the next few days so we can get the ball rolling and get your supplements to you before Chrissy day!🎄

Not all Fish oil supplements are created equal 🐟

Consuming good quality, fatty fish regularly is the ideal way to meet Omega-3 fatty acid requirements but the next best thing is a supplement.

Good quality fish oil has clinically proven anti-inflammatory and antioxidant qualities. Although if it’s not extracted, processed, stored correctly and reliably tested THEN that fish oil begins to oxidise (or go rancid) which actually turns it into a product that contributes to inflammation, which we don’t want.

Look for brands that meet the following standards:
> Sustainable harvesting (Friend of the Sea certification)
> Environmental toxin and contamination testing
> Concentration and purity testing

Omega-3 fatty acids are a special kind of fat found in seafood and some plant based foods with anti-inflammatory properties.

Achieving and maintaining an optimal omega-3 fatty acid status in the body has been found to reduce period pain.

Any non-invasive dietary or supplement strategy for reducing dependance on over the counter pain medication (with known side-effects 🚩) is absolutely worth looking into.

IBD (inflammatory bowel disease) is becoming more and more common in Australia.

Interestingly IBS-like symptoms are found in about 40% of individuals with IBD. This is why it is incredibly important to investigate thoroughly and obtain a medical diagnosis (especially when you are experiencing 🚩 symptoms) before beginning treatment.

It’s crazy that there’s only 6 weeks until Christmas!? This year feels like it’s moving verrrrry quickly. 😅

Are you bracing yourself for an uncomfortable and irritable digestive system this December? Does the increase in social events, drinking and eating feel like it sets your tummy off and messes with your usual bathroom routine? Do you rely on laxatives and stool softeners just to keep things moving? Does it all just feel too difficult to fix, so you treat the symptoms and tell yourself you’ll sort it out next year? 👎🏼 Maybe it’s time to break the cycle, identify the underlying cause of your problem and approach the holidays with the confidence that you’ll be able to handle that change in routine with ease.

Just a reminder that to have a healthy and functional digestive system we want at least 1 fully formed bowel movement/day (up to 3/day is also considered normal), to be passed with ease leaving us feeling completely evacuated 💩. We want to feel hunger cues come on at regular meal times and be able to eat a sizeable portion without feeling too full after only a few mouth fulls. Excessive wind, burping, bloating, abdominal cramping, pain, diarrhoea, constipation and/or reflux are all signs that something isn’t quite right. This is your body telling you that it really needs some help.

Theres definitely still time to book an initial naturopath appointment before the holiday events start stacking up 🥂✨. Getting started can sometimes feel like the hardest part, but if you are able to make even a few modifications to your routine this year, it will make Christmas/nye much more enjoyable AND getting back on track in January won’t feel like such a big, daunting task.

A happy and functional digestive system, elevates your mood, helps to regulate hormones, helps to maintain a healthy body weight and most importantly makes you feel GOOD.

A regular meditation practice has been scientifically proven to decrease physiological markers of stress.

Reducing time spent in ‘fight or flight’ mode and improving our capacity to deal with stress = better digestion.

How? The gut is home to the highest quantity of nerves found outside of the brain. The gut feels everything!

Download the @calm or @headspace app, look up some guided meditations on Spotify or Youtube and give it a go. Set aside 10 minutes and see what happens 😌✨

Tuesday ☑️
Wednesday ☑️
Thursday ☑️

I will be away from the 2nd to the 9th of November ✈️🌞🏝️

If you are in need of supplement repeats please reach out by this coming Tuesday the 29th of October so that I can organise to post before heading off.

I won’t be answering phone calls or emails while I am away, so please get in touch this coming week (otherwise I’ll get back to you soon after I return!)

My online booking system will still be active while i’m away so feel free to book appointments via my website during that time.

One from the archives, but I think it’s an important reminder.

Especially in a world where many of us are chasing a quick fix to treat symptoms instead of addressing the underlying cause of the problem.

Better diet and lifestyle choices > supplements 💊✨

(There is deifnitely room for both too but as a Naturopath my end goal is to eventually help clients wean off supplements as soon as possible and maintain with lifestyle and diet.)

New recipe up on the blog!

If you’re looking for a new gut loving, hormone balancing breaky recipe - here it is 🧡

Has restricting carbohydrates maybe gone a little too far?

Carbs are such an important macronutrient to be eating regularly - especially if you are physically active. Carbs are vital for:
🧠 Brain function
💩 Digestion
🩸 Hormones
🏃🏽‍♀️ Exercise performance/recovery
🦠 Immune health

I’m talking about focusing on the whole, unprocessed, low GI carbs NOT the pastries, chips, white bread, pasta, soft drinks, ice cream, cookies, breakfast cereals…

It’s no surprise that the body does not reapond well to eating lots of the wrong kind of carbs. This contributes to poor blood sugar control, PCOS, diabetes, high cholesterol and weight gain.

Struggling with periods problems?

Missing periods, irregular periods, short periods, light periods, constipation/insomnia/low mood/anxiety/fatigue before your period. Maybe you’re not eating enough good quality carbohydrates. 🍚🍠🍏🥖🍜

Increase resistant starch intake to improve digestion.

*those are cumin seeds in my rice, not tiny ants in case you were wondering 😂

Could refined carbohydrates and sugar be spiking your cholesterol levels? 🍫📈

Blood sugar SPIKERS:
White bread
Cereal
Quick oats
Oat milk
White rice
Juice
Soft drinks
White potato

Blood sugar REGULATORS:
Dark rye/spelt sourdough
Traditional rolled oats
Brown rice
Black rice
Quinoa
Soba noodles
Freekah
Sweet potato

Pain associated with gallstones is not fun and usually quite urgent in nature.

But gallstones are not formed out of the blue, it usually takes YEARS of poor dietary choices, elevated cholesterol levels and impaired digestive function.

Unfortunately common medical treatment often involves surgical removal of the gallbladder all together however if the cause isn’t addressed, gallstones will keep forming (they’ll just find new places in the body to do so).

In case you needed another reason to eat more vegetables, here it is 👆🏼🥗

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Digestive & Women's health
Naturopath

Holistic health care.
Evidence based treatment.

Keep up with us on social media.

Reviews.

Stay in the loop.
Join our mailing list to be the first to know about our monthly offerings and more.

Georgia Foti Naturopath | 0422 481 421 | georgiafotinaturopath@gmail.com

Digestive & Women's health Naturopath

Holistic health care. Evidence based treatment.

Keep up with us on social media.

​

Reviews.

Stay in the loop. Join our mailing list to be the first to know about our monthly offerings and more.

Georgia Foti Naturopath | 0422 481 421 | georgiafotinaturopath@gmail.com

Digestive & Women's health
Naturopath

Holistic health care.
Evidence based treatment.

Stay in the loop.
Join our mailing list to be the first to know about our monthly offerings and more.