A Healthy Twist on a Breakfast Classic

Start Your Day the Nourishing Way

Breakfast is often called the most important meal of the day—and for good reason. A wholesome morning meal gives your body the fuel it needs to focus, play, and grow. But many popular breakfast options—like sugary cereals, white toast, or traditional pancakes—can be loaded with refined sugar and lacking in nutrients.

The good news? You don’t have to give up your favourite comfort foods to be healthy. With a few smart swaps you can transform less-healthy classics into nourishing meals that taste just as delicious. However, it can often be hard to navigate all the different alternative sweeteners out there and decipher which is actually healthy or not. My sugar substitutes article gives you the low-down on all things sweet, so you can make healthy choices.

Today,  I am sharing a kid and adult-friendly recipe that offers a great alternative to the classic Sunday morning pancakes. These Banana and Cinnamon Pancakes are naturally sweet, high in protein, and completely free from processed flours and sugars. Whether you’re feeding a toddler or fuelling yourself on a busy morning, they’re a perfect go-to.  Also the addition of cinnamon is perfect to help slow down the impact of blood sugar rises. Check out the compelling research on the benefits of this spice.

Banana Cinnamon Pancakes

Ingredients:

• 2 eggs
• 1 very ripe banana
• 2 tbsp raw milk or coconut milk
• ½ cup almond meal or tapioca flour
• 1 tsp cinnamon
• ½ tsp baking powder
• Pinch of salt
• Coconut oil, ghee, or butter for cooking

Optional toppings:

• Yoghurt or fresh ricotta
• Sliced strawberries or other fresh fruit
• Walnuts
• Drizzle of maple syrup or raw honey if desired (though they are sweet enough without!)

Method

1. Puree banana, eggs, and milk together with a blender or stick mixer until you get a smooth consistency.
2. Add dry ingredients and mix into a thick batter. Adjust with more milk or almond meal if you prefer thinner or thicker pancakes.
3. Heat a fry pan over medium heat.
4. Melt a generous amount of coconut oil, ghee, or butter, and pour in the batter.
5. When surface bubbles appear near the center of the pancake, flip and cook the other side (approx. 2–3 minutes per side).
6. Add more oil or butter between batches as needed.
7. Let pancakes rest in the oven on “warm” on a paper towel-lined plate until all are cooked.
8. Serve with your choice of toppings—yoghurt or ricotta for extra protein, fruit and nuts for added fibre, and a touch of natural sweetness with honey or maple syrup.

Why This Recipe Is Healthy?

• Naturally sweetened with banana, no refined sugar needed

• Gluten-free and dairy-free options available

• Adding cinnamon makes it even easier to manage the natural sweetness of these pancakes.

• High in protein and healthy fats

• Quick and easy to make, great for busy mornings or weekend brunch

Making small changes to family favourites can have a big impact on everyone’s health and energy levels. These pancakes are a great example of how healthy eating doesn’t have to be boring or restrictive. Try them out and enjoy a delicious, nourishing start to the day!

For more nourishing recipes, check out my recipes section.

The post Banana Cinnamon Pancakes appeared first on Karen McElroy.

Research is always coming in about the benefits of eating a diet rich in plant foods. Whether it is vegetables, nuts, seeds, fruits, herbs or spices, we find time and again that these foods have wonderful benefits for our health.

Individual foods can play the lead role in certain areas due to their unique biochemical profile, such as broccoli with its anticancer compounds, or brazil nuts for its selenium. A bunch of the latest research I have just been reviewing has found more vegetables and plant based foods in the diet benefits mental health, reducing depression and anxiety, reduced cancer and delays ageing.

A QUT health survey data from more than 45,000 Australians has found that the more fruit and vegetable serves we have the lower the risk of depression. Not surprisingly, having seven or more cups of soft drinks a week increased the odds of depression by almost five times! Another reason to ditch the sugar and junk and get some super foods every day instead!

A Japanese study found that the traditional “washoku” diet (lots of fish, miso, green tea, seaweed, vegetables) may reduce depression risk by 17–20%, potentially due to anti-inflammatory nutrients, omega-3s, and fermented foods. Antioxidants contained in colourful vegetables, green tea, natto and miso can help reduce oxidative stress to the brain.  While ‘umami’, a flavour characteristic of Japanese food, appears to stimulate the parasympathetic nervous system and can contribute to mental stability.

Starting young with healthy eating is always a good idea, but even research in the elderly has shown great benefits for sleep and depression scores when they consume more plant based foods and nourishing super foods.

Getting a broad range of plant based super foods every day is simple and can make all the difference to our health.

Here are my top five tips to make a start:

1. Start Your Day with a Plant-Based Boost

I love to add greens and veggies to my eggs in the morning, but a green smoothie is a great option and particularly good for the warmer summer days coming up.

• Add a mix of banana, berries, baby spinach, chia, berries, cinnamon, ginger, crushed flax to your choice of milk or coconut water and blend!

• Remember to drink it slowly as your digestion needs time to prepare for food – so you can  swirl it in your mouth for an alternative to chewing.

2. Sneak Veggies into Every Meal

• Add an extra couple of vegetables in to all your regular dishes, whether it is soup, pasta, stir-fry, curries or casseroles.

• You can cut them up finely, or grate them in to make them disappear for fussy eaters!

• I love to add baby spinach, microgreens, fresh herbs, fresh lemon, lightly toasted pumpkin and sunflower seeds over the top of salads, soups, stir fries for a zesty crunch.

3. Snack on Nuts, Seeds, and Fruits

Snacking can often be a bad habit that emotional eating or boredom, so it is best to try to avoid too much snacking. It is much easier to forego mid morning or mid afternoon snacks, when you eat three nutrient dense meals per day, with plenty of slow burn fuel like protein, quality fats and fibre.

But kids who are growing often need an extra snack and sometimes we have days when we are extra hungry or need a quick bite due to a change in schedules.

• Go for almonds, walnuts, pumpkin seeds, or fresh fruit.
• Freezing fruit smoothies into ice block moulds is so simple and a great treat for kids (and adults!)

• Replace processed snacks with these nutrient-dense options or try making your own bliss balls for a healthy snack treat. Get my Bliss Ball recipe here.

4. Use Herbs, Spices, and Superfood Powders

• Sprinkle turmeric, cinnamon, ginger, cacao, spirulina, matcha or nutritional yeast into meals or drinks.

• Even small amounts can increase antioxidant intake.

5. Swap Refined Foods for Whole Plant Options

• Go for only small carbohydrate portions for best metabolic function and choose whole grains like quinoa, buckwheat, brown rice, or oats instead of white bread, noodles and pasta.

Small changes every day can add up to big improvements in health over time. Go get your super foods every day!

The post Super Foods Every Day appeared first on Karen McElroy.

Forever Chemicals & How to Help Eliminate Them

I have been aware of the class of chemicals known by the acronym PFAS for many years now and have actively researched them and their impact on the body and regularly educate my patients on how to avoid them as much as possible.  I recently came across some encouraging new research highlighting how something as simple as oat fibre found in porridge can help our bodies eliminate PFAS. It has long been thought that these chemicals are very hard to excrete from the body so this new finding is promising and will hopefully pave the way for a deeper understanding of how these substances can be dealt with. I love how our bodies have such a marvellous capacity to adapt and heal which also mirrors the inherent ability of nature to keep evolving and be able to adapt to environmental changes and stress.

Understanding PFAS

Per- and polyfluoroalkyl substances, or PFAS for short, have earned the troubling nickname “forever chemicals” because they resist breakdown in both our environment and our bodies. These synthetic compounds surround us daily: they can be found in non-stick cookware, waterproof jackets, flame retardants used in clothing and furnishings, food packaging as well as contaminated drinking water.

What makes this particularly concerning is that extensive use of PFAS substances has resulted in their ubiquitous presence in human blood. Think of PFAS as uninvited guests who never leave the party, they accumulate in our bodies over time, creating a toxic burden that we continue to carry throughout our lives that can have major impacts on our health.

Recent Canadian research published in Environmental Health has revealed some eye-opening patterns. Four long-chain PFASs (PFOA, PFOS, PFOSA and PFHxS) and two short-chain PFASs (PFBA, PFHxA) were detected in 100% of participants, meaning everyone tested had measurable levels of these chemicals in their blood. While you might feel uneasy about the prospect of PFAS in your body or get angry about the industries who use the chemicals, we have to stay positive and also be motivated to take action in our own lives to minimise exposure. Advocating for change is also important and has helped governments in recent years bring in new requirements and programmes to phase out PFAS use in various industries.  It is an unfortunate reality of modern life that we all carry trace amounts of various environmental chemicals. Most governments allow new chemicals into industry with minimal long term safety testing on human health or other environmental impacts. Chemicals are often released under guidelines that are very slack following an essentially ‘innocent until proven guilty’ mindset. Chemicals are often used for decades before research catches up with safety concerns and health implications and PFAS is one such group of substances.

The Negative Impact of PFAS on the Body

PFAS exposures have been associated with multiple adverse human health effects, including links to hormonal disruption, immune system challenges, and increased cancer risk. PFAS are well absorbed if ingested (e.g., through water or food). Once in the bloodstream, they bind strongly to serum proteins (especially albumin) and can circulate widely. They tend to accumulate in organs with high blood flow, especially the liver and kidneys.

The National Academy of Sciences now recommends clinical monitoring for individuals with elevated PFAS levels, recognising these chemicals as a legitimate health concern rather than a theoretical possibility.

 When PFAS accumulate in the body they have been shown to create additional stress on the liver, one of our most vital organs. Your liver works tirelessly as your body’s primary detoxification centre, dealing with many different metabolites and toxins day in, day out. The research shows concerning associations between PFAS exposure and liver function markers, specifically finding that PFAS chemicals were associated with higher serum gamma-glutamyl transferase (GGT) concentrations.

How We Detox PFAS

Unlike many toxins, PFAS are not easily broken down by the liver or excreted in bile. Although PFAS are called “forever chemicals” because they break down extremely slowly, the body does have some ways of getting rid of them — just not very efficiently. The main route is through the kidneys into urine, but this pathway is hampered because PFAS are readily reabsorbed in the kidney and bind tightly to proteins in the blood. Small amounts are also lost via bile and faeces, but the recycling of bile acids means much of what enters the gut gets reabsorbed. Traces can leave the body through sweat, hair, nails, and, in women, through menstruation, pregnancy, and breastfeeding — which helps explain why average PFAS levels differ between men and women

A New Natural Solution: the Gut and Fibre Connection

Early animal studies also suggest that certain gut microbes may directly absorb PFAS and carry them out of the body. Recent research has discovered that certain types of dietary fibre, particularly the beta-glucan (β-glucan) found in oats, may help our bodies eliminate PFAS more effectively.

Oat β-glucan is a special type of soluble fibre that has been shown to reduce serum cholesterol by enhancing bile acid elimination. When you consume oat β-glucan, it forms a gel-like substance in your digestive tract which becomes a protective membrane around harmful compounds. This gel traps both bile acids and, importantly, PFAS chemicals, preventing them from being reabsorbed into your bloodstream and instead clearing them out through your stool.

The same Canadian study mentioned above tested this theory by having participants consume oat beta-glucan daily for four weeks. The results were encouraging: only the oat β-glucan group saw significant reductions in the PFAS concentration by around 10 percent. While this still seems somewhat low, it is actually quite good excretion for a chemical known for such a persistent long term burden.

In addition to oats, barley and mushrooms also contain β-glucans. The β-glucan content in certain mushrooms, such as Agaricus bisporus (button, cup, flat, brown mushrooms) and oyster mushrooms has been found to be similar to, or even higher than, the β-glucan found in oats. There is increasing interest in the potential of mushroom beta glucan to have similar effects on PFAS, and initial evidence supports this possibility, though most direct PFAS removal studies to date have focused on oats.

While more research is needed, this represents the first clear evidence that slow and steady reductions can be achieved from simple dietary changes, which will still have a favourable impact on PFAS load over time.

Practical Steps: Supporting Your Body’s Natural Detox

Rather than feeling overwhelmed by this invisible chemical exposure, I encourage you to focus on what you can control. Firstly, we can start to reduce our burden of PFAS by avoiding the sources of it as best we can with our everyday lifestyle choices.  Choose stainless steel or cast iron cookware instead of non-stick options, filter your drinking water with a high-quality carbon or reverse osmosis system, limit fast food and packaged meals (PFAS often leach from wrappers), and opt for natural fabrics rather than stain- or water-resistant clothing when possible.  Check labels as many companies are actively phasing out or removing PFAS from their manufacturing processes.

Secondly, we can support our body’s innate wisdom to heal and protect itself and promote detoxification pathways in the body. Here are a few gentle, practical approaches that can boost your body’s natural detoxification processes:

Fibre-Rich Foundation: Include at least three servings of oat-based foods daily. Steel-cut oats for breakfast, oat flour in baking, or a simple oat bran smoothie can provide the beneficial beta-glucan.

Gut Health Support: A healthy gut microbiome is your first line of defence against all environmental toxins. Probiotics have been shown to also help in PFAS clearance.  Include fermented foods like kefir, sauerkraut, kimchi and miso in your routine. Consider a high-quality probiotic supplement, and remember that diversity in your plant foods feeds the beneficial bacteria that support detoxification. Learn more about probiotics and get my kimchi recipe.

Liver-Loving Foods: As the liver carries a lot of the PFAS burden, it is important to support your liver with foods rich in sulphur compounds like broccoli, garlic, and onions. Bitter greens such as dandelion, arugula and kale help stimulate bile production – your body’s natural way of eliminating fat-soluble toxins like PFAS.

Hydration and Movement: Pure, filtered water helps your kidneys eliminate toxins, while gentle movement supports lymphatic circulation which is also an important pathway of detoxification. Even a daily walk in nature provides both physical detox support and stress relief – and stress reduction is also crucial since chronic stress impairs your body’s detoxification capacity.

Advocating for Change – Vote with your Dollar!

While personal action matters deeply, it is important to acknowledge that individual solutions can only go so far with ubiquitous environmental contaminants. This isn’t about striving for a perfect lifestyle or living in fear – it’s about making informed choices while advocating for broader changes. Support companies that are moving away from PFAS in their products and consider supporting policies that regulate these chemicals at their source.

Most importantly, remember that your body possesses remarkable resilience and healing capacity. Dietary fibres may enhance elimination of PFAS as they do bile acids, but this is just one tool in your body’s sophisticated detoxification toolkit. When we support our natural systems with good nutrition, adequate sleep, stress management, and mindful movement, we create the conditions for optimal health regardless of environmental challenges.

Incorporate some new healthy habits by starting with one small change – perhaps switching your regular breakfast to steel-cut oats with berries.  I recently shared my overnight oats recipe, which I am happy to now know can help with PFAS removal. A simple serve of porridge might become the new Ultimate Detox Overnight Oats. This nutrient-packed recipe combines oat beta-glucan with gut-supporting ingredients like chia seeds, flaxseeds, and probiotics – turning your morning meal into a gentle, natural detox powerhouse. Plus, it takes just 5 minutes to prepare the night before!

Get the Full Recipe Here.

When in doubt, we can always return to the simple wisdom of whole, unprocessed foods that have nourished humans for generations. In a world of forever chemicals, perhaps our forever solution lies in the timeless practice of feeding our bodies as nature intended and remembering to have a deep respect and trust in their remarkable capacity to heal.

The post PFAS appeared first on Karen McElroy.

As a practitioner who works closely with families navigating weight and health challenges, I’m often asked about the ongoing debate surrounding obesity: Is it truly a disease, or is it simply the result of lifestyle choices? This question has taken on new dimensions in 2025, with groundbreaking research reshaping how we understand and approach this complex condition.

The Medical Landscape Has Shifted

In January 2025, a landmark commission published new diagnostic criteria for what they now term “clinical obesity” in The Lancet Diabetes & Endocrinology. This represents a significant evolution from the American Medical Association’s 2013 decision to classify obesity as a disease. Rather than relying solely on BMI measurements, the new approach focuses on how excess weight actually affects organ function and overall health.

This shift matters because it moves us away from judging bodies based on numbers alone, toward understanding obesity as a condition that can genuinely impact how our bodies function. It’s like the difference between looking at a car’s speedometer versus checking whether the engine is actually running smoothly.

The statistics paint a sobering picture of where we stand globally. According to the World Health Organization’s 2025 data, 43% of adults worldwide are now overweight, with 16% living with obesity. Even more concerning, over 390 million children and adolescents aged 5-19 years were overweight in 2022, including 160 million who were living with obesity.

Here in Australia, we’re not immune to these trends. Our rates have been steadily climbing, and the ripple effects on our healthcare system and community wellbeing are becoming increasingly evident.

Beyond Simple Choices: The Complex Reality

Standing in my clinic, working with Australian families from all walks of life, I’ve come to understand that the disease-versus-lifestyle debate misses something crucial. Yes, obesity develops differently from infectious diseases—you can’t catch it from someone sitting next to you. But like many chronic conditions, it emerges from a web of interconnected factors that extend far beyond individual willpower.

Think of it like our native ecosystems. Just as the health of a forest depends not only on individual trees but on soil quality, rainfall patterns, native wildlife, and human intervention, obesity develops through the complex interaction between our genetic makeup and our environment. The WHO now acknowledges that “in most cases obesity is a multifactorial disease due to obesogenic environments, psycho-social factors and genetic variants.”

We now understand that epigenetics plays a crucial role in this process. Our genes don’t predetermine obesity, but they can be “switched on” by environmental factors, creating genuine challenges that make maintaining a healthy weight significantly harder for some people than others. It’s not about willpower—it’s about working with our individual biology in a food environment that has dramatically changed over the past few decades.

The Modern Food Landscape

Our current food environment has created what researchers call an “obesogenic landscape.” Ultra-processed foods are often cheaper and more accessible than whole foods, marketing targets our deepest psychological triggers, and our natural hunger and fullness signals are overwhelmed by engineered flavors designed to encourage overconsumption.

When I work with families, I often use the analogy of swimming upstream. Some people are naturally strong swimmers, while others face stronger currents due to their genetic makeup, stress levels, medication needs, or economic circumstances. Both groups can learn to swim effectively, but one will need more support and different strategies.

What This Means for Our Children

What concerns me most is how this affects our young ones. When children come to my clinic carrying both the physical and emotional weight of adult food decisions and environments, it becomes clear that framing obesity purely as a “lifestyle choice” doesn’t capture the full picture.

These children haven’t chosen their family’s food environment, economic circumstances, or genetic predispositions. They’re navigating a world where energy-dense, nutrient-poor foods are heavily marketed to them, where screen time often replaces active play, and where adult stress and busyness can impact family meal patterns.

The new clinical approach offers hope because it focuses on health outcomes rather than just weight. This means we can work with families to improve energy levels, reduce inflammation, stabilize mood, and enhance overall wellbeing—victories that may not always show up on the scales but represent genuine improvements in quality of life.

A More Compassionate Framework

The disease classification matters because it shapes how we approach treatment and, perhaps more importantly, how we speak with families about their experiences. When we frame obesity purely as a lifestyle issue, we often inadvertently add shame to an already challenging situation. In my experience, shame rarely motivates positive, sustainable change.

However, recognizing obesity as a disease doesn’t remove personal agency or diminish the importance of healthy choices. Instead, it acknowledges that some people face greater challenges in making and maintaining those choices, and they deserve medical support and community resources rather than judgment.

Practical Steps That Make a Difference

In my practice, I’ve found that the most effective approach combines medical understanding with practical, sustainable lifestyle changes. This holistic approach includes:

Supporting the whole family system: Since children learn eating patterns from their environment, involving the entire family in creating healthier food relationships is essential. Small changes that the whole family can embrace are more sustainable than dramatic restrictions placed on one person.

Focusing on blood sugar stability: Regular, balanced meals with adequate protein and healthy fats help prevent the blood sugar swings that can trigger cravings and emotional eating. This isn’t about perfection—it’s about creating more stable energy throughout the day.

Nurturing gut health: The connection between our microbiome and weight regulation is becoming clearer. Including fermented foods like kefir or sauerkraut, and fiber-rich vegetables helps support the beneficial bacteria that play a role in metabolism and satiety signals.

Managing stress and sleep: Both chronic stress and poor sleep disrupt the hormones that regulate hunger and fullness, making weight management exponentially more difficult. Simple practices like gentle evening routines or brief morning mindfulness can make a meaningful difference.

Finding joyful movement: Physical activities that bring pleasure rather than punishment help create sustainable habits. This might be dancing, gardening, walking with friends, or playing with children—whatever brings someone alive in their body.

I also work with specific nutrients that support healthy metabolism. Magnesium helps with stress management and blood sugar regulation, B vitamins support energy production, and adaptogenic herbs like Withania can help the body cope with the chronic stress that often underlies weight struggles.

Looking Forward with Hope and Realism

The development of new treatments like GLP-1 receptor agonists has been described as “an inflection point for the obesity market, because for the first time pharmacological interventions delivered meaningful weight loss of 10-15%.” While medications aren’t the complete answer, they represent genuine hope for individuals who have struggled despite their best efforts with lifestyle changes alone.

The evolution toward “clinical obesity” as a diagnostic framework represents progress in our understanding of this complex condition. It moves us away from a one-size-fits-all approach based solely on BMI toward individualized care that considers the full picture of someone’s health and circumstances.

As we move forward in 2025, the most healing approach honors both the biological reality of obesity as a complex medical condition and the empowering truth that our daily choices matter. We can hold space for the complexity of this condition while supporting individuals and families in creating the healthiest, most vibrant lives possible within their unique circumstances.

The goal isn’t perfection or conforming to external standards—it’s progress toward health, vitality, and the kind of self-compassion that makes sustainable change possible. When we approach weight and health challenges with both scientific understanding and genuine empathy, we create the conditions where true healing can begin.

This isn’t about quick fixes or dramatic transformations. It’s about sustainable changes that honor both our biology and our humanity, creating space for families to thrive regardless of where they’re starting from.

If you or your family are navigating weight-related health concerns, please know that support is available.  I work with families to address these challenges using a holistic, compassionate approach that honors both the medical complexity and the human side of health. You can reach out to me at karenmcelroy.com.au/contact to discuss how we might work together.

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The journey from industry to human exposure & health risks

A few years ago I completed an Environmental Health unit as part of my Masters course. One of the environmental hazards I studied and wrote a paper on was BPA.  This chemical is widely distributed across the environment and capable of having far reaching impacts on human health.

BPA has been in the media in recent times – due to concern over baby milk bottles made with BPA.   Widespread awareness of the potential for harm from BPA has lead to the banning of BPA bottles in many countries over recent years.

Major Recent Developments

There have been significant regulatory developments worldwide. Most notably, the European Union officially adopted a ban on BPA in all food contact materials in December 2024, following a 2023 European Food Safety Authority (EFSA) report that reduced the tolerable daily intake by a factor of 20,000 and concluded that current dietary BPA exposure levels pose health concerns for the entire population. This EU ban came into effect on January 20, 2025, with an 18-month transition period for industry compliance.

So let’s take a look at Bisphenol A (BPA) in more detail and explore the issues concerning this chemical.

Bis-phenol A (BPA) is one of the chemicals known as endocrine disruptors that are now considered ubiquitous in the environment. BPA is one of the highest volume chemicals produced worldwide. Current estimates indicate that more than 8 billion pounds of BPA are produced annually and approximately 100 tons may be released into the atmosphere each year.

As of 2024, polycarbonate resins continue to dominate the global BPA market, accounting for approximately 62% of total market volume, indicating that despite growing awareness, BPA production remains substantial.

Other Bisphenols to be Wary of

Don’t be fooled by “BPA-Free” labels – the alternatives may be just as harmful. When consumers became aware of BPA’s health risks, industry responded by replacing it with structural analogues, primarily Bisphenol S (BPS) and Bisphenol F (BPF). These chemicals are now widely used in products marketed as “BPA-free,” creating a false sense of security among consumers.

BPS and BPF are proving to be equally problematic

Research consistently shows that BPS and BPF are as hormonally active as BPA, and they have endocrine-disrupting effects. In some studies, BPS exhibited its effects at a dosage ten times lower than BPA or BPF, suggesting it may actually be more potent than the chemical it was meant to replace.

Where you’ll find BPS and BPF:

• Thermal receipt paper (BPS is particularly common)
• “BPA-free” plastic bottles and food containers
• Personal care products
• Food packaging and can linings
• Children’s toys and products marketed as “safer alternatives”

Health concerns mirror those of BPA:

• Endocrine disruption and hormonal effects
• Protumorigenic changes in human mammary gland
• Potential cardiovascular disease risks
• Reproductive and developmental effects
• Metabolic disruption

The bottom line: BPF and BPS are replacing BPA in the manufacturing of products containing polycarbonates and epoxy resins, but current human exposure data shows these substitutes are already measurable in our bodies. The lesson here is clear – we need to avoid bisphenols as a chemical class, not just BPA specifically.

What this means for consumers: When you see “BPA-free” on a product label, ask what it’s been replaced with. Often, the answer is another bisphenol that carries similar risks. The safest approach is to minimize exposure to all bisphenols by choosing glass, stainless steel, or truly safer alternatives whenever possible.

Where Does Bisphenol A (BPA) Come From?

BPA is used in the manufacture of polycarbonate plastics and epoxy resins that line food and beverage containers and also contribute to dental materials.

Additional uses for BPA include items that we come in contact with daily in domestic and workplace environments including the coating of CDs, DVDs, electronic equipment, automobiles, recycled paper and carbonless paper often used in register receipts.

Additionally, BPA has been measured in freshwater, seawater, landfill leachates, air, and dust particles. The widespread existence of BPA in the environment means humans and other species are at risk of exposure. BPA was detected in the urine samples of 92.6% of participants  in one US study and  BPA has been measured in human blood, breast milk, amniotic fluid and placental tissue.

Recent research from 2018-2024 continues to document the widespread presence of BPA and its structural analogues in food and beverages marketed across Europe, confirming that exposure remains a significant concern.

How Do We Absorb It?

BPA can enter the body through different exposure routes. The majority of human exposures come through the oral or ingested route. Ingesting foods and drinks that have been stored in BPA lined packaging is the primary source of ingested BPA amongst children and adults.

There is evidence that acidic foods have a higher capacity to leach BPA and also heating of foods and drinks can increase the leaching from the packaging into the food.  Long term storage and reusing of plastic water bottles is also thought to increase the potential for leaching through breakdown of the plasticizers.  It is important to note that breastfed infants are also exposed through maternal colostrum and breast milk. A study found BPA in the breast milk of all 23 healthy women they examined.

Dental materials can also be a source of ingested BPA with the potential for leaching of the chemical out of composite dental materials.  We are also exposed via the skin through handling  carbonless cash register receipts and electrical equipment that use BPA.

What Happens Once BPA Gets In The Body?

Once BPA enters the body through ingestion of contaminated foods and drinks, it is rapidly metabolised by the gut and absorbed into the bloodstream.  Active forms of BPA are more likely through skin and air exposures – when the chemical is absorbed directly into the bloodstream and thus bypasses gut breakdown.

Many studies of the health effects of BPA have focused on its well-documented oestrogenic activity with the chemical having an affinity with the oestrogen receptor. Chemicals that can bind to oestrogen receptors can elicit an oestrogenic action much like our own oestrogen does.  While BPA is generally thought to only be a weak stimulant – the fear is that chronic long term low level exposure can still have serious health impacts.

Recent EFSA evaluation identified the immune system as the most sensitive to BPA exposure, taking into consideration evidence from animal data and support from human observational studies.

The major at risk populations for the known harmful endocrine effects of BPA on the sensitive reproductive system are considered to be the foetus, infants, young children and potentially adolescents.

Some of the known health associations of high BPA concentrations include:

• Cardiovascular disease
• Diabetes
• Liver dysfunction
• Thyroid issues
• Obesity
• Cancer (particularly breast & prostate)
• Immune system dysfunction

What Should We Do?

When clear risks are unknown, I recommend that we avoid our exposure as much as possible, particularly in infants and children. Avoiding canned foods and plastic food containers will limit overall exposure, but being mindful of the other exposures is also warranted.

The post Bisphenol A appeared first on Karen McElroy.

Exploring the Many Health Benefits of Fermented Foods and Probiotics

Our digestive tract contains hundreds of different species of bacteria that may be either beneficial to our health or harmful. 

The good bacteria are involved in many functions including the production of vitamins, maintaining the growth and health of gut cells and boosting immunity. The harmful bacteria can contribute to candida (thrush), weight gain, immune and behavioural disorders. More than 70% of our important immune cells live in the gut and are dependent on healthy bowel flora!

History of Fermented Foods 

Most cultures around the world include some fermented foods in their traditional cuisine. From fermented dairy in Europe to lacto-fermented pickles such as sauerkraut in Germany, kimchi in Korea and miso soup in Asia.  Any properly fermented food generally contains bacteria that are beneficial to health.

Unfortunately, our culture has slowly moved away from sourdough breads to yeasted breads and our diet contains very few foods rich in healthy flora – other than yoghurt.You only have to walk down the refrigerated aisle at the supermarket to see the massive range of yoghurts and cultured dairy products. However, it is essential to know that there is a big difference between many of the yoghurts on the market!

Most of the commercial yoghurts contain sugar, fruit or artificial flavours and may or may not contain any added bacteria.  Always look for a natural yoghurt that has no additives or sugar and has added probiotics, such as acidophilus and bifidobacteria. Sugar is added to improve flavour but may cause a decline in the potency or health benefit of yoghurt.  Many yoghurts (especially low fat ones) contain as much as 10-15% sugar which has the potential to contribute to weight gain and aggravate diabetes.

Children and adults alike, can sometimes be reluctant to enjoy a sour taste when they are used to sweetness.  If you are weaning children off sweeter yoghurts on to a healthier natural yoghurt, you can always add a small amount of freshly diced fruit or honey to add sweetness until they acquire a taste for sourness. It may also be worth trying different brands of natural yoghurts as some are creamier and less sour than others.

I find my homemade yoghurt to be delicious and naturally sweet and creamy without the intense sourness.  My kids are happy to eat it plain – it is normal yoghurt to them.  They find it hard to stomach much of the regular sweetened yoghurts when they have them occasionally (at the grandparents)!

You can also use probiotics supplements to restore the healthy gut flora.  Probiotics contain either a single species or a range of live microbial agents to help colonise the gut and restore balance in the body. These are essential following any gastric disturbance such as diarrhoea but are also essential following antibiotics when good and bacteria are destroyed.  Because probiotics are living organisms that are sensitive to heat and light, they should be kept refrigerated and most types should be sold from a fridge in the clinic or shop (except freeze dried preparations).

Health Conditions Improved by Probiotics

There are specific health conditions and illnesses that have been shown to improve with probiotics. 

These include the digestive disorders:

• • ulcerative colitis
  • Crohns disease
  • irritable bowel syndrome
  • colon cancer
  • auto-immune conditions
  • gut infections
  • mental health
  • bone density
  • gum health

It seems obvious that the function of the bowel may be improved with correct levels of bacteria, however there are other conditions that are also benefitted by probiotics. These include autoimmune diseases such as MS and rheumatoid arthritis and behavioural issues such as ADHD and autism.

Allergies can also be improved when the bowel flora is correct and studies have shown that pregnant women can prevent allergies in their babies by supplementing with probiotics during pregnancy.  Babies are naturally exposed to flora in the birth canal that help to colonise their immature guts after birth. Thus with caesarean birth, the baby misses out on this exposure and is more prone to allergies and gut issues.

Interestingly, breastfeeding also helps to colonise the infant gut with good flora and will go a long way to improving and preventing allergies, gut disorders and will boost generally immunity.

Making Your Own Fermented Foods at Home

Clearly our overall health is directly related to bacteria in our environment and our gut. While some bacteria are harmful, the vast majority play an essential role in maintaining and supporting our health.

One of the most rewarding ways to incorporate beneficial probiotics into your daily routine is by making your own fermented foods at home. Not only is this more economical than buying commercial products, but you also have complete control over the ingredients and fermentation process. Among the many traditional fermented foods you can easily make at home, kimchi stands out as both delicious and incredibly nutritious.

If you’re ready to start your fermentation journey, I’ve created some recipes to help you get started:

• Wild Greens Kimchi Recipe – Perfect for beginners and experienced fermenters alike, this recipe includes traditional ingredients along with foraged wild greens to boost both flavor and nutritional benefits.
• Homemade Yogurt Recipe – Learn how to make delicious, naturally sweet and creamy yogurt at home without the intense sourness of store-bought varieties.

Try some traditional lacto-fermented condiments or natural yoghurt to boost the good guys in your gut on a daily basis and supplement with a probiotic if you have a health complaint that might benefit from this.

The post Fermented Foods and Probiotics appeared first on Karen McElroy.

Understanding Hair Loss: When the Strands Tell a Story

Hair loss can be a distressing experience, quietly impacting confidence, identity, and emotional wellbeing. For many people—especially women—it’s more than just a cosmetic issue. It can feel like shedding part of yourself, a silent signal from the body that something deeper is wrong and stirring beneath the surface.

In my clinic, I’ve sat with countless individuals who always had beautiful hair and watched as they  had to navigate the complex emotions that come with losing it. Some come in confused, asking if they’ve done something wrong. Others already carry an emotional backpack full of stress, grief, or physical exhaustion—and now this. It’s important to say this from the outset: Your body is simply speaking and giving you feedback, not failing you.

Let’s unpack the different kinds of hair loss, including a deeper focus on the most common one I see – telogen effluvium.

The Natural Hair Cycle

Before we dive into the various types of hair loss, it’s helpful to understand how hair naturally grows and sheds. Think of your hair follicles as tiny gardens on your scalp, each going through seasons of growth, rest, and renewal. This cycle has three main phases:

Anagen (Growth Phase): The active growing season, lasting 2-7 years. About 85% of your hair is in this phase at any given time, growing about half an inch each month.

Catagen (Transition Phase): A brief resting period of 2-3 weeks when growth slows and the hair follicle shrinks.

Telogen (Resting Phase): The final phase where hair rests for 2-3 months before naturally shedding to make room for new growth.

Exogen (Shedding Phase):  Can last several months, new hairs are growing in the follicles as old hairs fall away.

In a healthy scalp, we naturally lose 50-100 hairs daily – which seems like a lot!  But it is only when this delicate balance gets disrupted that we start to notice more significant hair loss, which can be quite alarming.

Types of Hair Loss

Androgenic Alopecia: The most common form of hereditary hair loss, affecting more than 50 million men and 30 million women in the United States. Men typically experience receding hairlines and crown thinning, while women notice diffuse thinning across the top of their scalp while maintaining their hairline.

Thyroid Disorders:  the thyroid is responsible for many aspects of our metabolic function, including hair growth cycles. Both underactive and overactive thyroid conditions can speed up hair loss and change hair structure. In many cases this type of hair loss may also affect eyebrows, pubic hair and body hair.

Alopecia Areata: An autoimmune condition where the body’s immune system mistakenly attacks hair follicles, leading to patchy hair loss or diffuse thinning. It’s unpredictable—hair can regrow spontaneously, only to fall out again later.

Traction Alopecia: This is not very common, but can be caused by repeated tension on the hair from certain hairstyles like tight ponytails, braids, or extensions.

Telogen Effluvium:  A temporary state of increased hair shedding. This is the one I most often encounter in clinic. This form of hair loss typically shows up 2–3 months after a stressful event—be it physical, emotional, or hormonal. It can be subtle loss or more dramatic. But the key thing to know is that it is usually temporary and will eventually reverse on its own.

Telogen Effluvium: When the Body Hits Pause

Imagine your hair is like a garden. Most of the time, your strands are in the growing phase. But stressors—like childbirth, illness, surgery, trauma, emotional upheaval, or even crash dieting—can trigger a large number of hairs to shift into the resting phase prematurely. After a delay of 2-3 months, those hairs shed all at once.

I think of it as the body quietly whispering, “Let’s conserve energy. Something big just happened.” It’s a protective mechanism, not a punishment. If there is some “shock to the system,” the body’s innate intelligence decides to put resources elsewhere and hair growth is considered not important to survival.

In most cases, the 10% of hair normally in resting phase can increase to 20-50%  as a tactic to allow nutrients and resources to be redirected to more important tasks.  Increased numbers of hair follicles go into the telogen resting phase for around 2-3 months, then after that they will all start to enter the shedding phase. This is when we notice a large volume of hair being shed – usually around 2 months after the intial shock, stress or illness.

What strikes me most about telogen effluvium is its timing. It’s like your hair holds onto the memory of stress and releases it weeks later, often when you’re finally starting to feel better.

Common Triggers of Telogen Effluvium

• Emotional Stress: Grief, depression, psychological trauma, job loss, or major life transitions can all trigger hair loss. The delayed response often catches people off guard, appearing just when they think they’re through the worst of their emotional journey.
• Physical Trauma: High fevers, influenza, COVID-19, surgery, accidents, or other significant illnesses push hair follicles into the resting phase as your body redirects energy toward healing.
• Nutritional Deficiencies: Severe calorie restriction, crash diets, ketogenic diets, detox programs, or fasting can trigger hair loss as the body reads this change as a threat to survival. Deficiencies in iron, protein, zinc, vitamin D, and B vitamins are particularly problematic.
• Hormonal Changes: Pregnancy, childbirth, menopause, and thyroid disorders can all disrupt the hair growth cycle. Post-pregnancy hair loss affects up to 50% of new mothers.
• Medications: Certain antidepressants, blood thinners, and beta-blockers can also contribute to telogen effluvium.

Unlike other forms of hair loss, telogen effluvium typically presents as diffuse thinning rather than distinct patterns or patches. You might notice your ponytail feeling thinner, more hair on your pillow, or increased shedding during washing or brushing.

Supporting Regrowth: A Holistic Path Back to Balance

The good news about telogen effluvium is that in the vast majority of cases it is self-limiting. Hair typically grows back in three to six months without treatment, though managing underlying triggers may help resolve it more quickly.

Nutrition Matters

Hair is made from keratin, a protein. Without adequate dietary protein (at least 1 gram per kilogram of body weight each day), iron,  calcium, zinc and other key minerals and trace elements, the body will prioritise more essential functions over hair growth. Focus on nutrient-dense, whole foods with plenty of leafy greens, legumes, nuts, seeds, eggs, and quality protein to give your body a bountiful supply to help it redirect nutrients back to hair growth. A comprehensive blood panel can help identify any deficiencies and appropriate supplement plan can be prescribed.

Herbal Allies

Nature offers gentle supports for hair regrowth and stress recovery:

• Nettle leaf: Rich in iron and silica, traditionally used for strengthening hair
• Horsetail: An excellent source of silica, supporting hair structure and strength
• Rosemary: Often used as an oil for scalp massage to boost circulation and encourage follicle activation

For stress management, adaptogenic herbs support the adrenals and nervous system and act like emotional shock absorbers:

• Withania (Ashwagandha): Supports the nervous system and adrenal health
• Rhodiola: Helps the body adapt to stress and supports energy levels
  

  Rhodiola rosea

• Holy Basil: A gentle nervous system tonic that promotes resilience
• Siberian Ginseng: Supports stamina and stress recovery

In my clinic, I like to create personalised herbal tonics that combine several different herbs tailored to each individual’s unique needs and constitution.

Scalp Health Like soil to a plant, the scalp environment matters. Consider gentle scalp massage with nourishing oils like rosemary or peppermint (diluted in a carrier oil), avoid harsh shampoos with sulfates and parabens, and treat your hair gently during the recovery period.

Mind-Body Connection Stress lives in the tissues. Practices that allow emotional processing include mindfulness, gentle movement, journaling, massage, or acupuncture. Learning to carry your emotional backpack more lightly can prevent hair loss. I have found many cases of hair loss respond well to better managing stress and the body bounces back quicker when overwork, anxiety and overwhelm are managed effectively.

The Emotional Weight of Hair Loss

For most of us, hair is symbolic and can carry a sense of identity, personal expression, youth and vitality.  Many women express their femininity through their hair styles and many men facing baldness report feel insecure and less attractive. It is no wonder that hair loss makes us feel so vulnerable and can stir up feelings of embarrassment, shame, fear, or sadness.  Yet, it is important to always remember – our true self worth is never tied to our hair!

Sometimes, hair loss becomes the mirror that shows us just how overextended we’ve become. Other times, it might just be a gentle invitation to come back home to ourselves—to listen more closely, to slow down and rest.  I always encourage my patients to to listen to their body and read its messages and consider what needs to change in order to heal, hair loss is no different.

When to Seek Support

If your hair loss is severe, prolonged beyond six months, or accompanied by other symptoms like fatigue, mood changes, or scalp irritation, please reach out. A qualified naturopath, doctor, or dermatologist can help explore the root cause, order appropriate testing, and create a personalised treatment plan.

The goal isn’t just to get your hair back. It’s to restore the balance within, so your whole system can flourish again.

Moving Forward

Hair loss, in all its forms, is rarely just about hair. It’s about how we adapt to change, how we define ourselves, and how we find strength in vulnerability. Recovery is normal. Regrowth happens. But more importantly, healing begins when we stop blaming our bodies and start listening to them instead. Healing isn’t always about returning to exactly how things were before. Sometimes it’s about discovering a new version of yourself—one that might be stronger, more resilient, and more self compassionate than you imagined.

For more information about hair loss and its various causes, visit the Australasian College of Dermatologists or consult with a qualified healthcare provider. If you’re looking for a holistic approach to hair loss that addresses underlying causes and supports your body’s natural healing processes, I’d be happy to work with you to create a personalised treatment plan tailored to your unique situation. Contact me!

The post Naturopathy for Hair Loss appeared first on Karen McElroy.

Natural Treatment of Acne

Nearly everyone would have experienced acne at some point in their lives – with more than 85% of Australians experiencing some form of acne between the ages of 13-25 years. The typical spots, known as pimples and black heads, can be mild and infrequent or severe and prolonged, bringing both physical and emotional pain and discomfort. Acne vulgaris is the most common form of acne, but there are other types such as acne rosacea which is more common in adult women.

The teenage years are, of course, when we are most prone to this skin affliction and nothing brings dread into the heart of the average teenager more than a bad case of acne. Puberty heralds an activation of reproductive hormones and this increases the likelihood of acne.

Causes of Acne

Acne is caused by androgens (such as testosterone) stimulating the sebaceous glands in the skin of the face, neck and upper body. This stimulation causes an increase in the size of the glands and also an overproduction of sebum. Too much sebum can cause a blockage which results in the small fluid filled spots known as pimples. Bacteria and white blood cells get trapped in the pimples and multiply quickly causing swelling, redness and discomfort. Blackheads are also caused by too much sebum but the dark appearance is due to the presence of the pigment melanin.

Acne can have a big impact on self esteem

Stress is also a common trigger for acne and while this has always been common knowledge to acne sufferers, only recently have studies been done to prove the impact of stress on acne. Exam stress was found in one study to definitely exacerbate acne in students. Stress is thought to worsen acne due to increased hormones produced by the adrenal glands and also by slowing down healing.

Self esteem issues are common in most teenagers, but particularly those with acne. Studies have shown that teenagers with acne experience low self esteem, social isolation and are more prone to depression and anxiety. So it is essential that treatment for acne is holistic and takes into account the psychological elements as well as the physical.

The good news is that there is a lot that can be done to treat acne. Firstly, let’s look at the conventional medical treatments and some of the problems with them. Standard medical treatment normally involves long term antibiotics which are aimed at decreasing the infection in the skin. The problem with antibiotics is the destruction of healthy bacteria in other areas of the body, such as the gut. This seems counterintuitive when a healthy gut and bowel function are essential in clearing body wastes including excess hormones as well as supporting optimal immune function.

Retinoids (such as roaccutane) are another medical treatment derived from synthetic vitamin A which are used in bad cases of acne. These are powerful drugs with many serious side effects and I believe they are best avoided. There are also topical types of retinoid creams that are less harmful that the oral dose. Other treatments such as the contraceptive pill can be used in women to help balance the hormones that cause acne – however from a holistic perspective this is not really treating the underlying cause.  Natural approaches always aim to determine and treat what is contributing to the complaint.

 

Natural Treatment of Acne

A diet low in sugar and rich in veggies is essential in treating acne.

Natural approaches to acne tend to focus on hormone balance, a nutrient dense & low sugar diet, healthy bowel function and stress management. Nutrients that are essential for healthy skin include vitamin A, E and C and the mineral zinc. When these nutrients are deficient, the skin is more likely to be unhealthy and will also scar more readily. Scarring in cystic acne always improves when the right nutrients are supplied.

A healthy diet is absolutely essential in treating acne, but not always easy for the average teenager to adhere to. Sugar is a major culprit in acne as it causes a surge in insulin which in turn stimulates an increased production of androgens which go on to trigger acne flare-ups. So avoidance of sugar and refined carbohydrates such as white flour products like breads, cereals and biscuits will indirectly decrease acne.

A good intake of fibre from vegetables, nuts & seeds will ensure excess hormones are removed through the bowel, decreasing the stimulus on acne. Probiotic supplements and fermented foods such as yoghurt, sauerkraut, kimchi or kefir can also be useful as they help to promote good gut health, detoxification and robust immunity.  There are new probiotics that specifically target acne that I have found to be helpful in the clinic.

Burdock is a herb that helps to purify the skin from the inside out

Herbal medicine provides many options for acne with hormone balancing herbs, liver and bowel herbs, immune and general ‘skin cleansing’ herbs. Once again, when you have a whole health assessment, we can detect what the underlying trigger for the acne is and then an individual herbal formula can be designed for each case and often gives great results.

Stress management is essential in acne treatments and should include yoga, meditation, massage, exercise and a balance should be sort between work, study and rest. If stress is a big trigger, herbs and flower essences can also help.

Natural Topical Treatments

It is normally best to not squeeze pimples and avoid touching your skin too much as your hands carry bacteria, which can make pimples worse. While, most of the problems with acne come from the inside out as detailed above, there are also some good natural remedies that you can apply to blemishes and pimples to promote healing and reduce inflammation on the surface. Apple cider vinegar diluted 50:50 with water makes an effective treatment for spots as does lavender oil, teatree oil or raw honey applied to individual pimples. Be sure to find a good natural cleanser, use a microfibre cloth, carry out gentle exfoliation regularly and using a light lotion based moisturiser is normally necessary. Stripping too much oil from the skin can create rebound overproduction of sebum which may aggravate skin further.  Rosehip or argan oil are very good for promoting healing after a lesion has healed and can reduce scarring.

Patience is also necessary as all treatments for acne, whether they be natural or drug based, can take at least six weeks to have any noticeable impact, as the skin takes some time to respond. A holistic plan covering all the individual aspects of skin health, from nutrition to hormones is necessary to help skin recover from acne.

The post Natural Treatment of Acne appeared first on Karen McElroy.

The term ‘preconception care’ can be defined as optimising health prior to attempting conception in the hope that a couple will conceive easily and attain a healthy pregnancy and birth.

This idea has been part of a holistic approach to reproductive health for many years but has been gaining popularity in mainstream medical circles of late. By addressing a range of lifestyle issues in the preconception timeframe we not only can help couples conceive more easily but also help them have a healthy baby in the long term. It takes around 3-4 months for the egg and sperm to fully develop and mature, so it makes sense that changes need to be undertaken before planning conception.

There is greater need for preconception care today than ever before, given such things as inadequate diets, a polluted environment and our often stressful lifestyles. Moreover, as many as 50% of couples who conceive report an unplanned pregnancy. Thus the preconception period is crucial to reducing many of the risks of birth defects and premature birth. Nearly 85 percent of women receive early prenatal care, which can improve maternal and infant health. However, even early prenatal care may be too late to make a difference in some cases. Some interventions work best, and others only work, if they begin before pregnancy.

Nutritional Factors

More and more research has shown the importance of key nutrients in preventing birth defects and pregnancy complications. Good nutrition is essential during the preconception period and beyond. Nutritional supplements are often required for certain nutrients which are often lacking in the modern diet and essential to the health of your developing baby. Folate is one essential nutrient that we have known can prevent a range of birth defects such as spina bifida if taken during preconception and early pregnancy.

Recent research has found that taking folate before pregnancy also results in a 25% reduction in the risk of having a low birthweight infant. Babies who are small for gestational age have poorer outcomes in the short term and long term and until recently there was no known preventative strategies.

However, besides folate there are a host of other nutrients that are equally important to the health and development of the foetus that may be necessary to supplement with.  These can include activated B vitamins, vitamin E, Vitamin C, iodine and omega 3 fatty acids. The best approach to preconception nutrition is to have a personalised consultation. This will provide you with a specific diet and supplement plan to suit your unique needs – taking into account your background health, age and other environmental or occupational factors that may enhance your need for certain nutrients.

Caffeine should be avoided as it has been linked to infertility and impaired foetal brain development as well as decreasing iron absorption.

Alcohol should also be avoided as it increases the risk of miscarriage & failure to thrive as well as lowering sperm count and quality. Alcohol also decreases absorption of B vitamins & increases the excretion of magnesium & zinc, all of which are essential for optimal fertility.

Lifestyle Factors

Smoking, drugs and alcohol are detrimental across the board – to fertility, pregnancy outcomes and infant health. While much of the focus on preconception care has been aimed at women, researchers are also becoming increasingly aware that a man’s health at the time of conception has an impact on the baby’s health.

A child born to a male smoker is four times more likely to have cancer in childhood. Moderate alcohol intake of 1-5 drinks per week increases the risk of fertility problems and miscarriage in women and fertility problems and sperm DNA damage in men. Men working in occupations that have environmental risk factors such as exposure to chemicals, heavy metals or radiation need to receive additional support to detox these hazards and improve sperm quality.

As many as 40-50% of the adult population are considered overweight or obese. Overweight women have a 2-5 fold increase in fertility issues and higher miscarriage rates. Weight reduction by as little as 5-10% can improve pregnancy rates and outcomes.   Overweight men also suffer lower fertility and erectile dysfunction.

Let’s Dive In – How Exactly Do We Do Preconception Care?

As we have explored above, preconception care is all about preparing your body—and your life—for the journey of parenthood. It’s not just about physical health, but emotional readiness, nourishment, and clearing space in your life for something new to grow. Just like tending to the soil before planting a seed, giving attention to your health before conception can profoundly affect the wellbeing of your future child.

Start Early. Because Your Body Needs Time

As I mentioned above, it takes around three to four months for an egg or sperm to fully mature. That’s why the ideal time to begin preconception care is at least three months before trying to conceive. During this window, we can gently support your body’s natural detox pathways, build up nutrient reserves, and address any underlying imbalances that may be quietly affecting your fertility.

Begin With a Personalised Health Review

Every body is unique. I often begin this process by looking closely at your health story—your diet, stress levels, menstrual cycle, sleep, environment, and emotional state. Sometimes, a couple will come to see me after months of trying to conceive. Other times, it’s simply a thoughtful step toward future planning. Whatever brings you here, know this: preconception care isn’t about perfection. It’s about creating the best possible conditions for a new life to thrive.

Through a naturopathic lens, this often includes gentle detoxification, hormone balancing, and fertility-specific nutrition. For some clients, herbs like Vitex or Withania may help regulate cycles or ease stress, while others benefit from deeper work supporting thyroid or gut health. I tailor everything to your individual needs, there are no ‘one-size-fits-all’ protocols here.

Functional testing of hormones, nutritional levels and other relevant tests, depending on your medical history, can also be an important step in insuring you get the best treatment plan to optimise your fertility.

Nourish Yourself Deeply—Body and Mind

Your diet during this time should feel nourishing, not restrictive. I always suggest a wholefoods-based approach: leafy greens, legumes, nuts, seeds, pastured eggs, oily fish, free range and organic animal proteins and colourful vegetables. These foods provide key nutrients like folate, B vitamins, iodine, zinc, and omega-3s—crucial building blocks for conception and healthy foetal development. Wherever possible purchase organic sources to minimise your toxin load. Environmental chemicals all too often end up in the food chain, so we need to make choices that minimise our exposure wherever possible.

Think of every bite as a small act of love—for your body and your future baby. And just as important as what you include is what you let go of. I gently encourage couples to reduce (or ideally avoid) alcohol, cigarettes, processed food, caffeine, and environmental toxins during this time. These choices aren’t about rules, but about creating a clean and clear environment for the body to naturally boost fertility.

Remember—Your Partner Matters Too

Preconception care is a shared journey. Often, we focus heavily on women’s health, but research shows that sperm quality plays an equally important role in healthy conception. I’ve seen many couples feel a deep sense of connection when both partners commit to this process together. For men, a clean, nutrient-rich diet, stress reduction, and support with detoxification (if exposed to toxins or heavy metals at work) can make a powerful difference. I recommend doing a semen analysis to check for sperm quality and quantity early on as male factor fertility issues are on the rise.

One client I worked with—a young father-to-be exposed to industrial chemicals—noticed not only improved sperm health but also more energy and resilience once we supported his detox pathways and replenished his nutrient levels.

Make Space for Stillness and Emotional Readiness

Stress can feel like an invisible weight—an emotional backpack we forget we’re carrying. And while life will always have its pressures, the preconception window offers a beautiful opportunity to slow down, reflect, and breathe. I often suggest creating space for mindfulness practices, such as meditation, journaling, breathwork, or simply walking in nature without a destination.

Many clients also find this time brings up deeper emotions—hopes, fears, past loss, or childhood patterns. Holding space for this inner work can be just as important as taking supplements or eating well. You’re preparing not just for a pregnancy, but for the transformation that comes with becoming a parent. It can also be a perfect window to work on your mindset and do an emotional detox and clear ancestral patterns, so that the future baby has a cleaner slate to start with.  My counselling and energy medicine modalities are popular with many clients preparing to conceive and also during pregnancy as well, to help feel more calm and not carry forward stuff they are ready to heal and release before baby arrives.

Get Expert Advice When Needed

Having a consultation as a couple with a naturopath specialising in fertility is a good idea. They can assess your diet and lifestyle and advise on any individual changes necessary and prescribe appropriate nutrients. If there are any underlying health issues for either partner relating to reproductive health such as poor sperm count or specific gynaecological conditions, a holistic approach may include herbal and nutritional remedies to improve chances of conception including couples on IVF. A collaborative approach can be very beneficial when both doctors and naturopaths can work together to achieve the best outcomes.

Getting support and inspiration to make healthy changes to both your diet and lifestyle as well as your emotional and inner life can have far reaching impacts on your fertility and general health, now and in the future!

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A Healthy Beginning to Your Day

Why Soaking Oats Matters

Good old-fashioned rolled oats and porridge are a staple breakfast that has been around for hundreds of years!

Oats are a nutrient powerhouse, full of essential minerals such as iron, zinc, and magnesium. Yet they also have phytic acid, a type of “anti nutrient” which can bind up these minerals and prevent their absorption in the body. 

Reducing the phytic acid by soaking oats overnight can improve the bioavailability of these essential minerals.

Although oats contain naturally low amounts of the enzyme phytase, which degrades phytic acid, mixing them with high-phytase grains such as rye or buckwheat during soaking will also reduce phytic acid levels.  Not only does this ancient preparation make nutrients better absorbed, but it also increases  digestibility, so your breakfast oats are not only healthier but also kinder to your stomach.

You can simply soak oats and other grains overnight – just add them to a saucepan with water and soak, then cook in the morning as per usual. They take much less time, similar to standard quick oats but they are far easier to digest. Or alternatively,  try this slow cooker version for an instant breakfast when you wake up in the morning! This long slow cooking makes the oats super creamy and gentle on stomach.

Slow Cooker Overnight Oats Recipe

Ingredients:

• 1 cup organic steel-cut / whole rolled oats
• 3.5 cups water or a mix of water and milk (dairy or plant-based)
• 1 tablespoon of butter or coconut oil (optional, for creaminess)
• 1 teaspoon cinnamon
• Pinch of salt

Optional Add-ins:

• 
• Chopped apples or pears
• Dried fruits like raisins or cranberries
  

Instructions:

1. Grease the slow cooker with butter to prevent sticking.
2. Combine all ingredients in the slow cooker and stir well.
3. Cover and cook on low for 7–8 hours overnight.
4. In the morning, simply stir the oats and serve!

Serving Suggestions:

Top your oats with:

• A dollop of Greek yogurt, organic cream or ricotta cheese
• Chopped nuts like almonds or walnuts
• Natural sweeteners such as maple syrup or honey (if desired)
• Fresh fruits such as berries or banana slices
• A sprinkle of cinnamon or nutmeg
• Milk of your choice

Get the Nutritional Low Down on Oats

Slow cooker overnight oats are a fibre–rich breakfast food that is beneficial for overall health and well-being. They contain high amounts of dietary fibre, specifically beta-glucan, that is good for the immune system and also associated with lowering LDL cholesterol and helps heart health.  Beta glucan has also been shown in recent research to help eliminate PFAS chemicals, which is great news as this nasty chemical can be hard to get rid of. You can read more about PFAS in my article here.

Oats offer a good source of  plant protein, as well as the essential minerals like magnesium, phosphorus, and potassium, which aid in energy metabolism, bone structure, and blood pressure. 

The addition of B vitamins and antioxidants also boosts their nutrition profile. Packed with all these benefits, overnight oats can be one of the healthiest and easy ways to begin your day! 

For more nourishing recipes, check out my recipes section and explore my articles and resources on my blog here.

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