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What age were you when you first read in a magazine, sitting at the hairdresser, that Kegels were ESSENTIAL for living? As essential as good Italian takeaway? Particularly if at some point, in the very obscurely distant future, you had for a split second pondered the idea of becoming pregnant. And don’t get me started on menopause, because if you had not started an Olympic level Kegel training regime by then you were definitely “a goner”. Well…what if I told you that Kegels were not the whole story? What if I told you that there was a little bit of technique involved […]

On this Page DefinitionsPreventionManaging Traveler’s DiarrhoeaWhen Symptoms PersistMy Own ExperienceKey Message With international borders reopening many people are considering, or even booking, an overseas holiday. Traveler’s Diarrhoea is one of the most common illnesses experienced by people who travel overseas. It’s a generic term that covers anything from a mild stomach upset and loose poo, to severe vomiting and diarrhoea. It’s mostly a self-limiting illness that clears up in a few days. The good news is you can take steps to prevent it, and manage symptoms should they occur. While tropical and sub-tropical countries, and developing countries, are common places […]

And what you can do about them Most people don’t realise we have two emotional processing systems. The first is a subconscious automatic response that occurs outside of conscious level awareness. For example when a threat is perceived, a defence response occurs in the emotional part of our brain to protect us. Almost (but not quite) simultaneously, other parts of the brain swing into action and send a message up to the conscious level that something has occurred which we register as a feeling. It is important to understand that these are two separate systems. It is also important to […]

On this Page Vaginismus, Vulvodynia, Vestibulodynia, oh my!So, what can be done? Gather ’round everyone, you’re about to hear a tale as old as time—about how everyone can (at an appropriate age and in a consensual way) just instantly have sex! What a grand old time that would be! For some though, that is just not the case. There are so many reasons why people with vulvas can’t have sex, despite wanting to, and a whole posse of professionals out there who can help you with this. From sexual counsellors to sexologists, gynecologists, and women’s health-focused GPs; they all play their role. […]

On this Page Herbs and SpicesDried FruitCanned and Frozen FoodsGood Oil I am often asked what I consider to be pantry essentials, i.e what basics do I have on hand to ensure we are able to eat quite well and follow a healthy diet. Here’s what I see as essentials to have in my pantry. Dried beans/pulses like borlotti beans, chickpeas, black beans, lentils and moong dahl. Dried beans can be soaked overnight and cooked the next day. Beans/pulses are a great source of protein and fibre, which helps slow glucose absorption and keeps blood glucose levels stable. Dried beans/pulses […]

It seems everybody is into aromatherapy these days.  Almost everywhere you turn, there is someone selling essential oils and they are often full of advice on how to use them.   But can you trust that advice?  How do you know that you are getting the best information to use oils in a safe and effective way? The truth is essential oils are very powerful.  They have amazing therapeutic benefits; but just as with other treatments, they need to be used with respect.  After all many of our most powerful medicines have their origin in nature.  So what makes the difference […]

For the past 50years, the focus of cancer research has been on treatment and secondly prevention … as it should be!  But with a rapidly growing population both living with and in remission from cancer, a new focus has developed; how do we reduce the morbidity associated with cancer? i.e. How can we make treatment suck just a little less?  Help the un-cancered part of a patient’s body just a little more?  And finally, help our patients live the best life they can after receiving that beautiful green tick of remission? So … what has the research proposed?  The short of it is exercise and […]

On this Page What is it?Who gets it?What does it feel like?How is it treated? Hey Everyone! I have a special interest in hands and wrists, and today I thought I should share some info about a common condition that we see in the clinic. It is called De Quervain’s Tenosynovitis, which is a condition that affects tendons at the base of your thumb. What is it? There are two tendons at the back of your thumb called the APL and EPB (with the unreasonably long names of Adductor Pollicis Longus and Extensor Pollicis Brevis) . These tendons travel through […]

On this Page Current perception What is OA?  What is the cause and symptoms?The role of exercise Exercise recommendations Know your symptoms, listen to your body  As we age, there often comes a period of time where we begin to experience unprovoked pain, discomfort or swelling in our joints primarily in the knees, hips, fingers and toes. This can often be a sign of Osteoarthritis (OA). Current perception  For years we have been told that arthritis is just a result of the ageing process and is something we should expect as we get older.  The good news is, this is not necessarily the case!  There are […]

Endometriosis (from here on in, let’s call it Endo because nicknames are the Australian way!) is a term you might hear thrown around a lot in the month of March. That’s because March is Endometriosis Awareness Month. But what is the nitty-gritty of this super common condition that affects 1-in-10 Aussie women and is currently incurable? Why is it so damn hard to get a diagnosis? And why can two women, both with Endo, have such different symptoms? Well, strap yourself in my friend, you’re about to embark on a journey to clear up some of the confusion on this equally […]

On this Page Microbiome  Diagnosis Pain and endometriosis – it’s complicated The role of the Naturopath Diet and Lifestyle Wishing You Many Good Things Endometriosis is an insidious female reproductive disease. Statistics indicate that around 10% of women in Australia will suffer from endometriosis at some time in their life. It can take 7-12 years to diagnose; the delay in diagnosis leading to years of pain and discomfort. Why some women develop endometriosis is not fully understood. One theory is that it may relate back to embryonic development. Another theory is that it is related to retrograde menstrual flow.  While endometriosis is characterised by endometrial […]

On this Page What causes BPPV?How is it diagnosed and treated? Benign – not dangerous or life threatening Paroxysmal – Rapid onset, brief episodes Positional – triggered by head positions Vertigo – abnormal sensation of movement BPPV is the most common vestibular disorder that causes vertigo. Symptoms such as nausea, vomiting and light headedness may also be present. Episodes of vertigo typically last less than a minute. It is triggered by changes in head movements such as rolling over or getting in or out of bed, bending over, looking up or down, standing up suddenly or climbing up and down […]

Being born and bred in Canberra, I love a good stroll! But as the year is getting started and life begins to get hectic, it’s difficult to get in the habit of regular exercise every week. Walking is one of the easiest and cheapest forms of exercise and really enjoyable if you know how to do it right. So without further ado, let’s talk about the who, what, when, where and why’s so you can get going today! Who can do it? This one is easy: ANYONE can begin a walking habit regardless of your age, fitness level or schedule. […]

Over the past 5-10 years research into the human gut microbioime has increased exponentially. While we continue to learn more about our gut bugs, one thing experts agree on is that a diet high in a variety of plant fibre is essential to having a health gut microbiome, a healthy gut, and a healthy you. What is Fibre?Fibre is derived from structural parts of plants – fruit, vegetable, wholegrains, legumes.  Fibre cannot be broken down by digestion and therefore contribute little to energy needs. Soluble fibre dissolves in water and forms gels and are digested (fermented) by gut bugs in our […]

2020 has been a challenging year! We are now at the end of it, and so our attention turns to the festive season. While we probably won’t be  filling our diaries with parties, get togethers with friends, and social events with work colleagues, we will be attending events to celebrate the season, and the end of the year.  There will be situations where you are faced with making good choices about what your are eating and drinking, and in some cases there won’t be good choices available.  Here’s a few strategies you can use to survive the party season without over […]

Let me begin by introducing myself …. My name is Lara and I treat inflammatory conditions of the lactating breast (what a mouth full right!?, let’s call it ICLB for short). ICLB AKA mastitis AKA blocked ducts is a condition where milk is forced from inside the milk duct, to outside the duct and into the surrounding tissue. When milk goes rogue like this it creates inflammation and occasionally this can also lead to infection.  Let’s break it down: Milk INSIDE the duct = happy boobs Milk OUTSIDE the duct = sad boobs So how do we get ICLB? 1st Option: ‘A Mechanical Block’.  Think tight bras, […]

On this Page Phase 1 and 2 (known as the follicular phase):Phases 3 and 4 (known as the luteal phase): How frustrating is it when you can’t gain momentum in your training program? One week you have loads of energy, training hard, eating right, and it’s like the next BAMM! You are getting food cravings, feeling lethargic, no energy and struggling to get to the gym. It is so hard to see results when you are constantly yoyoing between feeling good and feeling ‘off’.  There are two things you need to know about your body before you get discouraged.  1) Every woman is in […]

The immediate postpartum period is a rush of pride, pain, love, hormones, new identities and again … a constantly changing body.  Below are some unglamorous tips from a pelvic floor physio to give you a 1% easier ride through this beautiful, messy journey. The first poo … this glorious feat is required to occur before being released, by the hospital, back to the wild.  You cannot lie about whether you have/haven’t, your midwife will always know (lie detection is a requirement of their registration or so I’ve been told?).  Hot tips for this process include: A. Laxitives: It is so ok to […]

The Corona Virus isolation has impacted all of us heavily. As well as the obvious financial, emotional and spiritual impacts, this period of isolation has also impacted a lot of us physically. With working from home, interrupted fitness regimes and limited social activities, it can be easy to get into bad habits when cooped up inside all day. I thought I’d share a few simple tips and tricks from a physiotherapist perspective to help keep you as healthy and happy as possible for the remainder of this lockdown. Tip 1: Daily exercise. As simple as it sounds, getting outside and […]

Over the past 5-10 years research into the human gut microbioime has increased exponentially. While we continue to learn more about our gut bugs, one thing experts agree on is that a diet high in a variety of plant fibre is essential to having a health gut microbiome, a healthy gut, and a healthy you. The Covid19 health crisis has taken up a lot of our health related attention lately. While the current compulsory isolation regime is also reducing the risks of catching colds and flu, it is essential to build resilience before restrictions lift and we start having more […]