by Feeling Great | Hormones
Get Rid of PMS with 5 Simple Steps
Want to Get Rid of PMS? Are you tired of dealing with PMS every month? You’re not alone—75% of women experience PMS symptoms that affect their mood, energy, and daily life. From headaches and bloating to mood swings and fatigue, PMS can make everything feel harder.
But here’s the good news: you don’t have to suffer! Many women think PMS is just a part of life, but with a few simple changes, you can reduce or even eliminate your symptoms.
Let’s dive into five simple steps to Get Rid of PMS and reclaim your energy.
What Causes PMS?
PMS isn’t a flaw in your body—it’s often a sign of hormonal imbalance. The main culprit? Excess estrogen and low progesterone. When your body isn’t clearing estrogen properly, symptoms like bloating, breast tenderness, and fatigue become worse.
Kristen, one of my clients, struggled with PMS for three weeks out of every month. She relied on anti-inflammatories, antidepressants, and migraine medication just to function. After testing her hormone levels and lifestyle patterns, we found that simple changes helped her eliminate PMS—without medication!
If Kristen could do it, so can you. Here’s how.
5 Simple Steps to Get Rid of PMS
1. Clean Up Your Drinking Habits
What you drink has a huge impact on your hormones. Reducing caffeine and alcohol can help your body process excess estrogen more effectively.
- Cut back caffeine (coffee, tea, green tea, hot chocolate) to one cup per day
- Limit alcohol to one drink per week—opt for vodka, lime, and soda instead of wine
- Drink at least two liters of water daily to flush out toxins
2. Improve Your Eating Habits
Food plays a key role in hormonal balance. The right diet can stabilize blood sugar, reduce cravings, and ease PMS symptoms.
- Eat more vegetables, fruit, nuts, and seeds
- Reduce sugar and processed carbs (lollies, bread, pasta, cakes)
- Include quality protein at every meal—think eggs, beans, chicken, fish, and nuts
3. Get Moving
Exercise boosts circulation, clears excess fluid, and stabilizes blood sugar, all of which help reduce PMS.
- Aim for 20 minutes of movement daily
- Keep your heart rate at 180 minus your age (moderate intensity)
- Even simple activities like walking, stretching, or dancing can help
4. Manage Your Stress Levels
Chronic stress worsens PMS by increasing cortisol, which disrupts hormonal balance. Reducing stress helps your body function properly.
- Practice deep abdominal breathing (inhale for 4, hold for 16, exhale for 8)
- Spend time outdoors—fresh air and nature reduce stress
- Declutter your life and prioritize self-care daily
5. Detox Your Body
Toxins in plastics, processed foods, and personal care products mimic estrogen, making PMS worse. Reducing exposure helps balance hormones.
- Avoid heating food in plastic containers—use glass or stainless steel
- Support your liver with a gut and liver detox
- My 6-week Detox Program helps clear excess estrogen—CLICK HERE to get started!
Ready to Say Goodbye to PMS?
PMS doesn’t have to control your life. With the right nutrition, movement, stress management, and detoxification, you can balance your hormones and feel amazing again.
If you want to read about hormonal chaos and how to find way out, Here’s Constant Sinus Headaches and Migraines? Maria’s Story and Hormonal Imbalance Causes and Solutions Explained!
Need help? CLICK HERE to book a session and take the first step toward a PMS-free life.
Julie xx
Feeling Great Health Solutions 0438593523
by Feeling Great | Healthy Ageing, Personal Growth
Protect Your Greatest Asset
Are you going through a tough time? Maybe you’ve been through one or feel like you’re heading toward it. It’s inevitable. But your greatest asset—YOU—deserves care before the chaos hits.
Your Body: The One Thing You Can’t Replace
When you think of assets, material possessions often come to mind. But your body is the only thing you arrive in and leave with. When it wears out, so do you.
Taking care of yourself means better decisions, more balance, and greater energy. Sure, challenges will come, but when you’re strong, you’ll handle them with resilience.
How have you been treating yourself lately?
Are you fueling your body with what it needs, or just getting by? Many people, including me, realize too late that neglect leads to breakdown. I’ve been there—running on empty, dealing with brain fog, exhaustion, and chronic pain. Life was a struggle until I made a change.
How to Keep Your Greatest Asset in Peak Condition
1. Move Daily
Exercise for at least 20 minutes a day. Combine cardio and strength training. Strong muscles improve energy, sleep, and overall health.
2. Eat the Right Fuel
Focus on vegetables, protein, fruits, nuts, and seeds. If you’re vegetarian, ensure you get enough protein at every meal.
3. Hydrate Properly
Drink at least two liters of water daily. Herbal teas are great in winter, but avoid caffeinated options like green tea.
4. Reset Your Stress Response
Practice deep breathing or meditation daily. Try this simple technique: Inhale for 4 seconds, hold for 16, and exhale for 8. Repeat for 2 minutes each morning. End your day with 10 minutes of meditation to calm your mind.
5. Prioritize Sleep
Respect your circadian rhythm. Aim for sleep by 10 PM to allow your body to repair and reset.
6. Practice Self-Care
Take 10 minutes daily to do something that recharges you—watch a sunset, sit in the sun, stretch, or journal. Before bed, disconnect from screens and indulge in a bath, music, or meditation.
7. Take Breaks and Holidays
Recharge regularly. You don’t need an expensive trip—plan a three-day weekend or act like you’re on holiday at home.
This is especially true for caregivers. As Beyond Blue states: “It’s important for people who are supporting someone with anxiety and/or depression to look after themselves, both physically and emotionally.”
Time for a Tune-Up?
Is your greatest asset in need of a major overhaul, a service, or just a minor adjustment?
Are you stuck in unhealthy patterns and need guidance? Whether you need a complete reset or just some fine-tuning, I’m here to help. No challenge is too big or too small.
CLICK HERE to book an appointment and get back on track.
You can read Get Your Spark Back and Let’s get you feeling amazing—inside and out! or you can read this 5 Tips to Get Back Into Exercise After an Injury or Illness and if you find it helpful share your experience with us!
Julie xxx
Naturopath, Pharmacist, Life Coach
by Feeling Great | Gut Health
3 Ways to Kick Your Sugar Cravings for Good
Struggling with Sugar Cravings?
Do you find yourself constantly craving sugar? Or maybe it’s turned into a full-blown addiction? You’ve decided enough is enough—it’s time to take control.
I see it all the time. Amazing people like you choose to cut back on sugar and focus on better health. You want to enjoy life and retirement without being weighed down by health problems or expensive insurance costs.
What does turning 65 and beyond look like for you? You can’t buy back your health, so now is the perfect time to put a plan in place.
But here’s the challenge: The moment you declare, “I’m never eating sugar again,” your brain starts obsessing over it. Suddenly, sugar is everywhere—at the supermarket, coffee shop, and even the petrol station.
How did that happen? Your brain and subconscious don’t recognize negative statements. Instead of saying “I won’t eat sugar,” try a positive approach:
- “I will eat mostly vegetables, fruit, meat, nuts, and seeds for the next 30 days.”
Now that sounds doable and empowering! With a clear focus on whole, nourishing foods, it’s time to clear out the sugar-loaded foods from your home. That includes lollies, chocolate, soft drinks, alcohol, and refined grains like bread and pasta.
Now, let’s dive into three powerful ways to end sugar cravings for good.
1. Reset Your Sweet Tooth
If you’ve been eating too much sugar, your gut bacteria are likely out of balance. The bad bacteria thrive on sugar, making cravings stronger. But the good news? You can reset your taste buds!
- Start by swapping sugary treats for healthier options. Instead of milk chocolate, try a raw cacao mousse. Replace toast with a green smoothie.
- With every smart choice, your body will adjust. Over time, you’ll be shocked at how sweet your old favorites taste.
- Need extra support? A 30-day gut reset program can make the transition easier. I offer one-on-one sessions (in-clinic or via Skype) or group programs for a more affordable option.
2. Nurture Your Gut Health
Once you reset your gut, it’s essential to keep it balanced. Here’s how:
- Minimize processed foods – Whole foods keep cravings at bay.
- Limit antibiotic use – Stay healthy to avoid medications that harm gut bacteria.
- Get outside daily – Being in nature (green spaces) and near water (blue spaces) helps diversify your microbiome.
Your gut health plays a massive role in controlling sugar cravings, so protect it!
3. Make Yourself Sugar-Craving Proof
Low energy is one of the biggest reasons we reach for sugar. When you’re tired, your body craves a quick energy fix—and sugar is an easy target.
- Instead of sugar and caffeine, focus on fixing the root cause of low energy.
- Common culprits include poor sleep, food intolerances, adrenal fatigue, medication side effects, thyroid issues, and hormone imbalances.
- I specialize in getting to the root of what’s draining your energy and providing long-term solutions.
Need help breaking the cycle? Book an appointment or schedule a call via Skype or phone.
Final Thoughts
Slaying your sugar monster takes one step at a time. The journey is easier when you reset your taste buds, heal your gut, and manage your energy levels.
If you need support, I’m here to help. Let’s kick sugar cravings for good—so you can feel energized, healthy, and in control!
For more interesting information, you can read this Histamine Intolerance – Recognizing the Symptoms and Causes and share with us your thoughts!
Loads of health & happiness,
Julie XXX
📍 Naturopath, Pharmacist, Life Coach
📧 Email: julie@feelinggreatnaturopath.com.au
by Feeling Great | Body
How to Get Rid of a Sinus Infection – The Secret to Preventing Colds and Infections
Why Do We Get Sick?
For centuries, the Germ Theory, introduced by Louis Pasteur, suggested that germs invade our bodies and make us sick. This would mean that every time we’re exposed to a germ, we should fall ill.
But that’s not always the case!
Have you ever been surrounded by sick coworkers or family members yet stayed healthy? I know I have—many times. In fact, I’ve lost count of how long it’s been since my last cold.
This brings us to Antoine Béchamp’s Terrain Theory.
“The primary cause of disease is in us, always in us.” – Antoine Béchamp
The Terrain Theory suggests that illness isn’t just about exposure to germs. Instead, it’s about the internal environment—what we eat, how we move, our stress levels, and even toxins in our surroundings.
How to Strengthen Your Immune System
1. Move Your Body More
During winter, people often move less, stay indoors more, and socialize less. This weakens immunity. Daily activity helps keep your body strong.
2. Boost Vitamin D Levels
As sunshine exposure decreases, so do vitamin D levels, which are essential for immune health. If you haven’t topped up in summer, you could be at risk.
3. Support Gut Health
Did you know 80% of your immune system is in your gut? If you suffer from IBS, reflux, or bloating, your body may struggle to fight infections.
4. Manage Stress and Anxiety
Chronic stress weakens immunity. If your nervous system is always on high alert, your body can’t function at its best.
5. Improve Your Nutrition
A poor diet filled with processed foods and sugar can weaken your defenses. Whole, nutrient-dense foods give your body the tools it needs to fight off infections.
Time to Strengthen Your Terrain?
If you’re constantly dealing with sinus infections, sore throats, chesty coughs, or endless rounds of antibiotics, it’s time to focus on building your internal defense system.
Need help? CLICK HERE to book an appointment and get your health back on track.
Here’s to a stronger, healthier you!
Julie XX
by Feeling Great | Hormones
Constant Sinus Headaches and Migraines? Maria’s Story
Struggling with Persistent Sinus Headaches and Migraines? You’re Not Alone
Maria had been dealing with chronic sinus headaches and migraines for over a year. The constant pain, brain fog, and exhaustion had become her daily reality.
She relied on anti-inflammatories every day and took prescription migraine medication multiple times a month. Despite her best efforts, the headaches never truly went away.
On top of that, she was working five to six days a week in a demanding office job that was understaffed and overwhelming. Sound familiar?
The pain was relentless. It was affecting her work, focus, and overall quality of life. She had reached her tipping point. Something had to change.
The Turning Point: Seeking a Solution for Sinus Headaches and Migraines
Maria finally decided enough was enough. She needed a solution—not just another quick fix. That’s when she walked into my office, looking for a way to break free from the cycle of pain.
After listening carefully to her story, one thing stood out: food intolerances.
Many people don’t realize that certain foods can trigger inflammation, sinus pressure, and migraines. Maria was open to exploring this possibility, so we tested for sensitivities and made key dietary changes.
The Results: A Life Without Headaches
Within just 14 days, Maria’s headaches completely disappeared.
Her energy levels skyrocketed, her brain fog lifted, and she felt clear-headed for the first time in years.
She couldn’t believe how quickly things changed. She told me:
💬 “I can’t believe what a huge difference it’s made changing what I eat in such a short amount of time.”
The cycle had been broken. Now, instead of managing pain, she was enjoying life again.
Why Addressing the Root Cause Matters
Many people patch up symptoms rather than fixing the underlying problem. But wouldn’t it be easier to clean up at the start instead of constantly treating issues later?
Making small but powerful changes can save you:
- Money (less spent on medications and treatments)
- Time (no more wasted sick days or doctor visits)
- Energy (so you can focus on what truly matters)
Simplicity is key. When you address the root cause, everything else falls into place.
Ready to Break Free from Constant Headaches?
If you’re stuck in an endless cycle of sinus headaches, migraines, or brain fog, it’s time to take action. For another sinus information, read How to Get Rid of a Sinus Infection or you can read Get Rid of PMS with 5 Simple Steps and share with us what you think about it.
Book an initial consult HERE, and let’s find out what’s triggering your symptoms so we can get you on the road to recovery.
You don’t have to live with pain—let’s get you feeling great again!
by Feeling Great | Body
Feeling Unwell and Tired all the Time – What’s Making Me Feel So Crap?
Feeling Unwell and Tired all the Time but can’t put your finger on it?
Noticing you’re tired, bloated, have headaches often, blocked nose, brain fog.….maybe feeling down, mood swings, shocking PMS or skin is breaking out?
Personally, I suffered from all these and more…. for more years than I care to admit before I’d had ENOUGH…..then made the decision to get it sorted.
Life is too short to feel crap all the time!
A quarter of the population claim to suffer from fatigue.
But sometimes extreme tiredness can be hiding a more serious illness.
It is easy to blame exhaustion on the stresses of an increasingly demanding lifestyle or work. – Daily Mail – Health Article
There are lots to do, feel and get inspired about in life.
But when you’re feeling like you’re doing life under a blanket of wet concrete it just takes all the juice out of it. It suddenly becomes about surviving not living.
So, my escalating chronic discomfort prompted my quest for solutions and finally became my mission.
FOOD INTOLERANCES or SENSITIVITIES was my nemesis.
Energy sucking, inflammatory driving and infection cultivating……they were slowly draining the life blood out of me.
More so because I had a swag of them since I’d let it go on for soooo long, plus I was eating these foods multiple times a day. Doh!
I learned the hard way about cleaning up at the beginning and all important prevention..…rather than constantly doing damage control at the other end with cortisone nasal sprays, antihistamines, Panadol, antibiotics, anti-inflammatories and anything else that would temporarily ease the pain of feeling so goddam awful.
My biggest lesson was about taking away what doesn’t work instead of adding more and more and more.….. I’m sure I’m not the only one whose been there.
So, less is the new more for me.
Then finally, stepping back and learning why it all happened in the first place.
What set me up for all this food chaos? That’s a complex story for another day.
The short version is leaky gut or inflammatory intestinal permeability. I’d added plenty of fuel to the fire and had the predisposition, just waiting to manifest given the chance.
Looking back, my mother had lots of digestive issues, she was quite fussy about what she ate. This predisposition had been passed down the line.
Now, add to that –
- the ‘take on too much’ work ethic, constantly stressed,
- health short cuts because you’re time poor – ignore it all and plow on,
- skip exercising daily (no time initially, then no energy & no time),
- eat breakfast cereal for dinner because you’re tired, exhausted and can’t be bothered – like throwing petrol on a fire….before you know it’s exploded and out of control,
- binge drink weekly, to escape,
- minimise fruit and veg in your diet, until they’re almost non-existent,
- go overseas and get a gut infection or gastro,
- repeat all above often
Did you know intolerances (delayed or IgG type) are passed through the placenta, so mothers pass their intolerances through to their children?
Thinking of having children, clean up your health before you go there, it’ll make life so much easier. Otherwise, your children will have the same problems as you…..talk about amplification of pain!
Now I’ve tested it all and found what works and I teach it most days in my clinic.
That’s my big why I transitioned from mainstream ‘treat it at the end’ pharmacy to bigger picture ‘get it at the beginning’ naturopathy.
Now, I can help anyone, anywhere in between.
I’ve lived it, trialed it, experimented and found what works and what doesn’t.
Food sensitivities come in many shapes and sizes….they’re not that simple.
Did you know?
- Having a problem with certain foods doesn’t always or only affect your gut.
- Foods that irritate and inflame you, inflames everything……your brain, liver, everything. That’s why you feel so crap.
So, if you have an autoimmune disease, such as rheumatoid arthritis, eczema, asthma, Hashimoto’s thyroiditis, ulcerative colitis, lupus and more…..it’s best to eradicate the petrol that’s keeping your immune system angry and attacking your body.
And that’s FOOD INTOLERANCES or SENSITIVITIES.
Can’t lose weight?
Food intolerances are one of the first things I look for….guaranteed to sabotage any weight loss attempts. Increases fluid retention, internal cortisol and inflammatory markers, no chance of getting into the fat burning range.
Most common reactions are to cow’s milk, eggs, beans, cereals….but can be anything really!
Had an aha moment or sound very familiar? Time to get some testing done…. to work out what’s really happening? CLICK HERE to book online a 30 min Discovery Session (phone or in person) for $75 with 10% off testing until 31st March 2017. Otherwise, email or call me on 0438 593523.
I’ll point you in the right direction to feeling great and looking fabulous once again.
