Hormonal acne (especially around the jawline, chin, and lower cheeks) is often driven by fluctuations in androgens, insulin, and inflammation. The good news is there are quite a few effective natural strategies that target the root causes—not just the skin. Hormones like androgens increase sebaceous gland activity, leading to increased sebum production. During puberty and perimenopause, we often see a prevalence of increased acne. Ensuring your blood sugar levels are stabilised to support a happy insulin balance, and ensuring that inflammation is low, detoxification pathways are working effectively, and your gut - skin axis is supported is key. Inflammatory cytokines impact acne by increasing inflammation in the body, along with our insulin levels, which are produced by our pancreas and oversee blood sugar balance. Insulin's job is to signal to move sugar out of the bloodstream and into the cells, so looking at how we eat, and keeping our diet low-inflammatory with balanced blood sugar levels, can make a huge difference. Our next step is ensuring you are getting enough zinc, essential fatty acids & vitamin C in your diet. The next step is ensuring your hormone levels are as balanced as possible (in particular your androgens). Aspects like not removing your makeup at night or washing your pillowcase can also impact skin health, so start here. 1. Stabilise Blood Sugar/Balance Insulin for Hormonal Acne This is super important! If your insulin spikes, this causes increased androgens, more oil, and clogged pores. Look at your diet - Ensure you are eating an anti-inflammatory diet - whole foods, have a good macro balance, and low refined carbohydrates. Proteins are used by the body for growth, immune function, and tissue repair (including skin), making enzymes and hormones, breaking down to amino acids, transporting minerals into the body, maintaining muscle mass, and regeneration of both muscles and cells. They also support conversion to energy as an alternative to carbohydrates. Ensure you are eating protein (ideally about 30g of protein) at every meal. Foods like eggs, chicken, fish, nuts/seeds, legumes, & protein powder. Good fats assist in growth and development, energy, cell membrane maintenance, cushioning of the organs, and assist in stability, texture, and taste in foods, and absorb fat-soluble vitamins such as A, D, E, K, the manufacture of hormones, cholesterol & cortisol, support skin health & help support the mood. Include healthy fats at each meal. Easy ways of Increasing your good fats are by adding things like nuts & seeds (3 finger serve), 1-2 TBSP Olive oil dressing, flaxseed oil &/OR mixed with Evening Primrose (Waihi Bush do a lovely one) over salads, over breakfast or in smoothies, coconut oil, olive oil dressing on salads, avocado, lean meat & fish (palm sizeserve), snacks could be fruit or vegetables with nut butters or humus or nuts & seeds. Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest, but it plays a crucial role in overall health. It helps regulate digestion by adding bulk to stool and promoting regular bowel movements, which supports the elimination of waste and hormones like estrogen & androgens. Fibre also slows the absorption of sugar into the bloodstream, improving blood sugar control and reducing the risk of Insulin resistance. In addition, it feeds beneficial gut bacteria, supporting a healthy microbiome that influences hormone balance, immunity, skin health, and even mood. So overall fibre is critical in helping manage hormonal acne to support gut health, reduce inflammation & support balancing skin bacteria. A diet rich in fibre from vegetables, fruits, legumes, and whole grains is essential for skin health. Ensure you are including 30g of Fiber per day. Supplements like inulin work well for blood sugar balance, in particular with hormonal acne. Reducing inflammatory foods like sugar or refined carbohydrates/High glycemic index foods can spike the blood sugar/glucose levels quickly, so aiming to avoid them will be helpful (white bread, pastries, lollies, chips), frequent snacks, alcohol, in particular high sugar alcohol like wine. Reduce dairy due to the milk proteins casein and whey. Milk can stimulate insulin production and can cause an increase in acne. Reduce inflammatory fats like canola oil, soybean oil, corn oil, safflower & peanut oil; these can increase inflammation. Water: Ensure you are getting enough water daily. This is critical to hydrate, support detoxification through cleansing & nourishment of your cells, for your cellular, organ & tissue health, to support clarity, energy & reduce cravings & body functions like breathing, sweating & digestion. Include probiotic-rich/Fermented foods to help reduce inflammation and support gut health. Fermented foods help feed good bacteria in the digestive tract, like miso soup, sauerkraut, or kefir. Fermented foods will be supportive to overall digestive health & leading to skin health, to break down nutrients, keep healthy bacteria levels supporting immune protein function, & decreasing inflammation levels. Fermented foods such as Miso soup may provide a warm, nourishing soup rich with minerals and help feed good bacteria from the probiotics and keep them repopulating. Other fermented food options to try are sauerkraut, kefir (Coconut Kefir from health stores is a great option), kimchi & coconut yoghurt. Always start with a small amount of fermented foods and build up slowly to prevent them from causing a flush out of bad bacteria. 2 - Low Inflammation & Detoxification Pathways - Liver Health & Gut-Skin Axis for Hormonal Acne Your liver helps clear excess hormones, and if it's sluggish, acne can show up. We want to ensure again that your inflammation levels are low, your gut microbiota is healthy, so you can have a great immune response and nutrient absorption, as your insides mirror what is happening on your skin. If you have a healthy bidirectional relationship between your intestinal microbiome and skin health, your skin will be glowing with health. Consider your alcohol levels Consider your nutrition as above & include Vegetables like beetroot, celery, and cruciferous vegetables (broccoli, cauliflower, cabbage) Consider adding Lemon water in the morning, or Pure 100% Aloe Vera Juice (Like Lifestream, not sweetened versions) Consider the use of slippery elm, glutamine, & probiotics Speak to a medical herbalist and review herbal medicine or teas like Dandelion, Cleavers, Burdock, Milk Thistle, Spearmint, Calendula, Gotu Kola, Licorice, Saw Palmetto, Sarsaparilla, Echinacea, Chaste Tree, Green Tea, and Oregon Grape 3 - Zinc, Essential Fatty Acids & Vitamin C for Hormonal Acne Seed Cycling to Balance Hormones - This simple protocol helps support your endocrine system, Integumentary (skin/hair) & hormones, helps remove excess hormones, includes zinc & essential fatty acids (EFA). Make up in two jars to keep it simple, Phase 1: a jar with equal amounts of flaxseeds (linseeds) & sunflower seeds. Phase 2: a jar with equal parts sunflower and sesame seeds. Each day, use 2 Tbsp over breakfast, salads, in a smoothie, soaked in water overnight, and like a jelly - whatever is easy for you. Use Phase 1 in your Follicular Phase - Day 1(1st day of bleed/period)-14 of your cycle. Use Phase 2 in your Luteal Phase - Day 15 - your period starts each cycle (Ideal cycle between 27-32). Zinc is critical in many enzyme responses throughout the body. It is essential for hormonal health & insulin pathways, it helps reduce inflammation, and helps skin healing. Include foods like pumpkin & sunflower seeds, red meat, shellfish, legumes & nuts in each day. It also pays to take a supplemental form each day (8-15mg) if you are having trouble with your skin. Omega-3 Essential Fatty Acids (EFA’s) are required for reducing inflammation, regulating sebum (oil) production, and strengthening the skin's protective barrier. Include in your diet fish (salmon, mackerel, sardines), nuts, seeds (flaxseed, chia), evening primrose oil, vegetables (dark leafy greens like spinach, kale) & seaweeds & spirulina. It may pay to take a good-quality EPA/DHA supplement, with studies showing that 2,000 mg of EPA/DHA daily can significantly reduce lesions. Vitamin C/ Antioxidants - Vitamin C is critical for reducing inflammation, fading post-acne dark spots (hyperpigmentation), and stimulating collagen to repair acne scars. As a potent antioxidant, it also protects skin from free radicals, regulates oil production, and accelerates the healing of acne wounds, resulting in a clearer, more even skin tone. Foods like vegetables and fruits are rich sources of antioxidants. It can prevent or slow damage to cells caused by free radicals. Foods rich in colors, red, purple, and blue, are in fruits and vegetables are great sources of natural vitamin C & antioxidants - such as berries, grapes, cherries, peppers, kiwifruit, citrus fruit, broccoli, beetroot, kale, and parsley. It may pay to use Vitamin C as a supplement, often you will be able to find one that includes Zinc and Vitamin D to further support your skin. Additional skin supportive vitamins include vitamin A, vitamin C, and vitamin E. Vitamin C and vitamin E act as antioxidants to bring down inflammation in the body that could contribute to acne. Vitamin A is usually used topically, but is also helpful for skin health as part of your diet. Magnesium - to help with stress response, hormones, & sleep. Vitamin D if your acne is very inflammatory 4 - Stress & Sleep for Hormonal Acne To help keep cortisol levels in check. If our cortisol levels get too high, it worsens the inflammatory effect and can lead to our detoxification pathways and hormones becoming impacted. Make sure you include 7-9 hours of sleep daily, gentle movement like walking or yoga, and include breathwork or somatic support to help with nervous system adaptation. Epsom salt bath or foot soak to help with relaxation and detoxification, and taking a magnesium supplement or using a magnesium cream before bed can be of benefit. 5 - Hormone Balance for Hormonal Acne If you can follow 1-4 your hormones should naturally balance, if you feel they are still being impacted, please see a natural health practitioner. 6 - Topical Support for Hormonal Acne Avoid overstripping your sebum glands in your skin by overwashing or using harsh cleansers, as this can cause an overproduction of oil as your body tries to counterbalance. Keep your skin protocol simple. Avoid harsh scrubs or too many products. An oil cleanser or a gel cleanser is often best. Manuka Essential oil can be used directly as a spot treatment Aloe Vera Leaf can be cut open and used directly on skin to help with healing and soothing. A mask of 1 tbsp each honey, raw oats & aloe vera gel with a pinch of turmeric can be used as a face mask 2-3 x per week for antibacterial, soothing, reducing redness, anti-inflammatory, barrier support, and healing - leave on for 10-15 min, very gently rub in circular motions to wash off. A face mask of Bentonite or green clay to help draw out impurities and reduce excess oil once per week Add aloe vera as a face moisturizer after your mask Lemon cut in half and used over the skin Herbs mentioned above under the low inflammation section may help as a Face steam or please see my website for Hello Clear Skin herbal infusion that can be used as a steam or drunk as herbal tea, or Beautiful skin drops can be used to further assist. If you are still feeling like more support is needed, or you would like a plan made specifically for you, please be in contact. At Nourishe Botanicals, Serina Gardner is a qualified naturopath, nutritionist, and medical herbalist. She helps women restore balance naturally through personalised naturopathic care, herbal medicine, and nourishing botanical products. Consultations are available online, New Zealand wide, or in person in Papamoa, Bay of Plenty. Please use the book now function, choose a time, and get the support you are looking for

These are the non-negotiables: if you really want to support your body through hormone changes, avoid weight gain, sleep well, reduce anxiety, brain fog, and overwhelm, and reduce hot flushes; make these weekly practices. Perimenopause into menopause is like a second puberty. This time, you have more responsibility and pressure to hold it together. Unfortunately, there’s no mum to let all your frustrations loose on! As we enter this stage, our hormones become even more changeable than the month-by-month fluctuations we experience. Understanding Hormonal Changes Estrogen doesn’t just decline; it goes up and down. This fluctuation creates havoc with our menstrual cycle, fat distribution, mood, sleep, cognitive function, skin, and vasomotor symptoms affecting temperature regulation. Progesterone drops (often earlier than estrogen) as ovulation decreases. This can cause irregular periods, poor sleep, mood changes, headaches, and anxiety. Follicle Stimulating Hormone (FSH) may have been tested in your blood to check hormone levels. This hormone rises as the ovaries become less responsive, marking the entry into menopause. Insulin sensitivity decreases during this time. Declining and fluctuating estrogen levels increase insulin resistance. This makes cells less responsive to insulin and causes the body to produce more to manage blood sugar. For some, this can lead to weight gain, blood sugar irregularities, cravings, and low energy. Cortisol often becomes dysregulated or elevated due to declining estrogen and progesterone. This can lead to increased belly fat, high stress, anxiety, brain fog, and poor sleep. Leptin (the satiety hormone) and Ghrelin (the hunger hormone) can also become deregulated. The decline and fluctuation of estrogen levels can affect your appetite, causing increased hunger, reduced satiety, and weight gain. Poor sleep quality often affects Ghrelin levels. 10 Practices to Support Your Transition Below, I have included ten aspects to review. These can help lessen the effects of this transition. For further support, please feel free to reach out. Strength/Resistance Training 3 x per week Using weights to stimulate muscles is especially beneficial during perimenopause. It helps counter the body’s reduced insulin sensitivity and natural loss of muscle. As hormones fluctuate, the risk of insulin resistance and sarcopenia (age-related loss of muscle mass, strength, and function) increases. This can lead to fatigue, weight gain, and a slower metabolism. Resistance exercise improves how your body uses glucose. It helps maintain or build muscle, which keeps metabolism efficient and supports better energy levels. It also plays a key role in protecting long-term health by improving body composition, supporting mood, and strengthening bones. With declining estrogen, the risk of osteoporosis rises. Weight-bearing exercise helps maintain bone density and reduces fracture risk. Overall, strength training is one of the most effective ways to manage physical and metabolic changes during perimenopause while supporting mental well-being. Creatine 3-5g per day Creatine helps maximize strength training benefits, preserve muscle, and support metabolism and brain function during perimenopause. Manage Stress Avoid unnecessary belly fat storage and hormonal symptoms by maintaining balance with stress and cortisol levels. Consider realistic schedules that include downtime with activities that bring you joy. Things like laughing with friends, spending time outdoors, walking, stretching, and practicing breathing or meditation can help lift your energy naturally. Sleep is a Priority & Start Taking Magnesium Glycinate Before Bed Prioritizing sleep is crucial. Aim for 7-9 hours nightly. Taking magnesium glycinate before bed can be especially beneficial during perimenopause. Fluctuating estrogen and progesterone levels often cause insomnia, night sweats, and restless sleep. Consistently getting good sleep helps regulate hormones like insulin and cortisol. It also supports muscle recovery from strength training and improves mood and cognitive function. Magnesium glycinate is a highly absorbable form of magnesium. It promotes muscle relaxation, calms the nervous system, and enhances sleep quality. This helps you fall asleep faster and stay asleep longer. Together, focusing on sleep and supplementing with magnesium supports hormonal balance, metabolism, muscle recovery, and overall well-being during this transitional stage. At Nourishe Botanicals we also make Hello Sleep & Beautiful Sleep which you may benefit from. Looking at Inflammation Control, Metabolism, and Meal Planning Avoid Undereating! This is one of the worst things you can do. Undereating creates more stress in your body, spikes cortisol levels, slows metabolism, causes fatigue, and increases cravings! In the past, I wasn't into calorie tracking. However, with so many fad diets and eating styles around, I think it creates an easy way to check in with yourself. I often encourage my clients to use MyFitnessPal for a week. This helps them see if they are eating well, eating when they don’t realize it, and looking at their protein, carbohydrate, good fat, and fiber balance. Most importantly, ensure you aren't under-eating! A simple way to check for the right amount of calories for you is using Body Essentials. Look at your Basal Metabolic Rate (BMR) —the absolute minimum amount of energy required to sustain vital functions like breathing and metabolism. Never go below this! Then, consider your Total Daily Energy Expenditure (TDEE) , which calculates what you need daily based on your movement and lifestyle. You can find both calculations here: BMR Calculator . Insulin Sensitivity To ensure your carbohydrates are used as fuel and not stored as belly fat, you need a balanced diet. Reducing sugar spikes is essential. A simple way to do this is to ensure you have a macronutrient balance (carbohydrates, protein, and good fats) at each meal. Macronutrients - Protein, Fats & Carbohydrates Proteins are vital for growth, immune function, and tissue repair. They help make enzymes and hormones, transport minerals, and maintain muscle mass. Ensure you are eating 30g of protein at every meal. Carbohydrates are needed for the central nervous system, brain, kidneys, and muscles to function. They are a quick source of energy. The fiber in carbohydrates is essential for elimination and intestinal health. Eat heavier carbs (whole grains like oats, quinoa, and brown rice; fruits like berries, apples, and citrus; starchy vegetables like kumara/sweet potato and pumpkin; legumes like lentils and chickpeas) earlier in the day. This provides a better insulin response, less blood sugar spike, fuels energy and brain function, and supports metabolism. At night, insulin sensitivity drops. So, carbs should be lighter, slower-digesting, and lower in quantity. Focus on non-starchy vegetables (broccoli, spinach, zucchini, cauliflower) and limit refined carbs (white bread, pasta, sweets) and large portions of starchy carbs (rice, potatoes). This helps prevent blood sugar spikes, supports better sleep, and reduces fat storage risk. Avoid excess sugar and wine; these will spike your insulin levels. Good fats assist in growth and development, energy, cell membrane maintenance, cushioning of organs, and stability in foods. They also help absorb fat-soluble vitamins like A, D, E, and K, and support hormone manufacture, cholesterol, cortisol, skin health, and mood. Fibre Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest. It plays a crucial role in overall health, especially during perimenopause. It helps regulate digestion by adding bulk to stool and promoting regular bowel movements. This supports the elimination of waste and hormones like estrogen. Fibre also slows the absorption of sugar into the bloodstream, improving blood sugar control and reducing the risk of insulin resistance. Additionally, it feeds beneficial gut bacteria, supporting a healthy microbiome that influences hormone balance, immunity, and even mood. Overall, a diet rich in fibre—from vegetables, fruits, legumes, and whole grains—can help manage weight, support hormone regulation, and improve long-term health during perimenopause. Ensure you are including 30g of fibre per day. Fermented Food: Include One Form Daily Incorporating fermented foods during perimenopause helps balance hormones, improve gut health, support nutrient absorption, and even boost mood. Foods like miso soup, sauerkraut, kimchi, or kefir are great options. Fermented foods support overall digestive health, skin health, nutrient breakdown, healthy bacteria levels, immune function, and inflammation reduction. Anti-inflammatory Diet To support joint pain, brain function, hot flushes, digestive health, detoxification, skin health, and fat loss, add oily fish (like salmon, mackerel, or sardines) three times a week. Include turmeric and ginger in your meals, remove refined vegetable oils (like sunflower, canola, and corn oils), and ensure you are eating a minimum of five colorful vegetables daily. Think Mediterranean diet. We also make Hello Detox & Metabolism to further assist you with your metabolism & decreasing inflammation. 10. Lifestream Aloe Vera Juice Take a daily 30ml shot on an empty stomach. This supports gut health (lining, motions, and intestinal bacteria), blood sugar regulation, liver health, hydration, and skin health. For More In-Depth Support Please book a full consultation with Serina at Nourishe Botanicals. Together, we can work towards balance, reduce symptoms, and ensure you have support with nutrition, lifestyle practices, and effective supplementation for your body and mind to be happily balanced. At Nourishe Botanicals, Serina Gardner is a qualified naturopath, nutritionist, and medical herbalist. She helps women restore balance naturally through personalised naturopathic care, herbal medicine, and nourishing botanical products. Consultations are available online New Zealand wide or in person in Papamoa, Bay of Plenty. Please use the book now function and choose a time and get the support you are looking for.

Getting a good night's sleep is essential for our health and well-being. Yet, many people struggle with falling asleep or staying asleep through the night. While there are many options available, I have found that herbal solutions offer a gentle, natural way to improve sleep quality without the side effects often linked to pharmaceutical drugs. In this post, I want to share some effective herbal remedies and tips that can help you enjoy restful nights and wake up refreshed. Exploring Natural Sleep Remedies NZ In New Zealand, there is a growing interest in natural health solutions. Many people prefer to use herbs and plant-based products to support their sleep naturally. These remedies have been used for centuries in various cultures and are now gaining recognition for their calming and sleep-promoting properties. Some of the most popular herbs for sleep include: Valerian root: Known for its calming effects, valerian can reduce the time it takes to fall asleep. Chamomile: Often consumed as a tea, chamomile helps relax the mind and body. Lavender: The scent of lavender is widely used in aromatherapy to promote relaxation. Passionflower: This herb can ease anxiety and improve sleep quality. Lemon balm: It has a mild sedative effect and can reduce restlessness. Californian Poppy: It helps ease anxiety & insomnia, & relaxes pain. Kava: Helps relax the body with its sedative & anxiolytic properties. Kava contains active kavalactones that modulate brain receptors like dopamine, providing calming effects Using these herbs in teas, tinctures, or supplements can be a simple way to support your sleep routine. For example, a warm cup of hello sleep tea before bed can signal your body that it’s time to wind down. At Nourishe Botanicals we make Hello Sleep & Beautiful Sleep that could be beneficial to you. Dried chamomile flowers ready for herbal tea What is the strongest natural sleep remedy? When it comes to the strongest natural sleep remedy, valerian root often stands out. It has been studied extensively and is known for its ability to improve sleep latency (the time it takes to fall asleep) and sleep quality. Valerian works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that promotes relaxation. However, the effectiveness of valerian can vary from person to person. Some find it very helpful, while others may prefer a combination of herbs like valerian and passionflower for a more balanced effect. It’s important to start with a low dose and see how your body responds. Other potent natural remedies include: Magnesium supplements: Magnesium helps relax muscles and calm the nervous system. Herbal blends: Combining herbs like valerian, lemon balm, Californian poppy, and kava can create a synergistic effect. Hello Sleep: Ideal herbal tea for those seeking a serene and restorative sleep. Beautiful Sleep Herbal Drops: a blend of botanicals, this infusion supports your journey towards relaxed and rejuvenating sleep, helps support insomnia, an overactive mind, restlessness, stress & anxiety, & allow to calm & get a restful sleep. Always consult with a healthcare professional before starting any new supplement, especially if you have existing health conditions or take medications. How to Use Herbal Drops for Sleep NZ One convenient way to incorporate herbal remedies into your routine is through herbal drops. These are liquid extracts made from concentrated herbs and are easy to take. You can add them to water, tea, or take them directly under the tongue for faster absorption. For those in New Zealand looking for effective options, herbal drops for sleep nz offer a natural and practical solution. These drops often combine several calming herbs to help you relax and prepare for sleep. Here are some tips for using herbal drops effectively: Follow the recommended dosage on the product label or as advised by a naturopath. Take drops 30 minutes before bedtime to allow the herbs to take effect. Create a calming bedtime routine alongside the drops, such as dimming lights and avoiding screens. Be consistent. Herbal remedies often work best when used regularly over time. Using herbal drops can be a gentle way to support your sleep without feeling groggy the next day. Herbal drops bottle with dropper for natural sleep support Additional Tips for Better Sleep Naturally While herbal remedies can be very helpful, combining them with good sleep habits will give you the best results. Here are some practical tips to improve your sleep naturally: Stick to a regular sleep schedule: Go to bed and wake up at the same time every day. Create a relaxing environment: Keep your bedroom cool, dark, and quiet. Limit caffeine and alcohol: Both can interfere with your ability to fall asleep. Avoid heavy meals before bedtime: Eating too much can cause discomfort and disrupt sleep. Practice relaxation techniques: Meditation, deep breathing, or gentle yoga can calm your mind. Limit screen time before bed: The blue light from phones and computers can suppress melatonin production. By combining these habits with herbal solutions, you can create a holistic approach to better sleep. Embracing Herbal Solutions for Long-Term Wellness Sleep is a cornerstone of good health. When you support your sleep naturally, you also support your overall well-being. Herbal remedies offer a safe and effective way to enhance your sleep without relying on harsh chemicals or prescription drugs. If you’re exploring natural options, consider starting with gentle herbs like chamomile or lemon balm. Then, if needed, try stronger remedies like valerian root or herbal drops. Remember, the goal is to find what works best for your body and lifestyle. Nourishe Botanicals is committed to helping you find balance through personalized naturopathic care and natural products. Whether you choose teas, tinctures, or herbal drops, embracing these natural sleep remedies NZ can be a step toward healthier, more restful nights. Sleep well, naturally. At Nourishe Botanicals, Serina Gardner is a qualified naturopath, nutritionist, and medical herbalist. She helps women restore balance naturally through personalised naturopathic care, herbal medicine, and nourishing botanical products. Consultations are available online New Zealand wide or in person in Papamoa, Bay of Plenty. Please use the book now function and choose a time and get the support you are looking for.

Visit our Friends of Nourishe page for some of my favourite places and most inspirational people to help you along your health journey. From movement to body work (including massage, chiropractors, osetopaths and physiotherapists) to counselling services. Friends of Nourishe These are some of my favourite places and most inspirational people to help you along your health journey. Movement Mount Pilates https://mountosteopaths.co.nz/pilates-timetable/ Small boutique Basi Reformer Pilates Studio, with highly qualified trainers. Float Fitness & House of Yoga www. f loatfitness.co.nz AntiGravity® suspension fitness & Yoga. The workouts help raise endorphin levels and reduce stress, they also help release the psoas muscle. Redefined www.redefined.nz ReDefined is located in Papamoa. Has three studios with one membership. The Performance Studio houses in novative fitness and movement training techniques, the MindBody Studio offers Yoga, and the Movement Studio focuses on Reformer Pilates. Tauranga Yoga Centre www.taurangayoga.org.nz Affordable, non-profit community yoga, with term fees for unlimited classes. Many different styles and times are available. Mount Runners & Walkers www.mtrunnersandwalkers.co.nz Walk or run, meet like-minded people, babysitting service available for children. Health Quarters Tauranga www.healthquartersnz.com Group fitness classes, high-intensity, core strength workouts. Forever Fit www.foreverfit.tv An online gym with everything from core strength workouts, boot camp, yoga, and meditation. Body Work MASSAGE Arete Massage ( Mount Maung anui ) w ww.aretemassage.co.nz Float Fitness & House of Yoga (Mount M aunganui) www.floatfitness.co.nz Redefined (Papamoa) www.redefined.nz Mauao Massage (Mount M aunganui) www.mountosteopaths.co.nz Steph Boerman Therapeutic Sp orts Mas sage (N apier) 021 222 5047 CHIROPRACTORS Naturally Chiropractic (Mount Maunganui) w ww.naturallychiropractic.co.nz Canterbury Chiropractic (Ashb urton) www.canterbur ychiro.co.nz OSTEOPATHS Mount Maunganui Osteo https://mountosteopaths.co.nz/book-appointment/ Osteo Nicky - Nicky Smyth T auranga Osteopath www.osteonicky.co.nz www.mountosteopaths.co.nz PHYSIOTHERAPISTS Redefined www.redefined.nz Andrea Buchanan Women's Pelvic Physio https://www.instagram.com/abconnect.nz/ Bureta Physiotherapy w ww.buretaphysio.co.nz Counselor Psychologist Jennie Halliday (Tauranga) Clinical art therapy, with a focus on complex trauma & abuse recovery. www.psychologicalser vices.co.nz Rebecca Gouldhurst over 25 years experience as a qualified Counsellor, Mediator and Gestalt therapist. Focusing on how to look after yourself taking simple steps to resolve health issues, overcome stress and emotional hurdles. https://wellbeing-counsellor.com/ Nikki Kiyimba Mā tai Rongo specialises in providing Trauma-Responsive Services on line or in perso n. https://www.redefined.nz/psychology Adelle Theron Life Crisis & Trauma Recovery, online c onsultations . www.nakedrecovery.com

Functional Testing as needed for food sensitivities, heavy metals & minerals (HTMA), hormone & metabolism testing (Dutch or Saliva), thyroid testing & digestive (Organic acids test). Functional Testing Some of the tests we offer are listed below. We provide testing for food intolerances, mineral & heavy metal status, hormone testing for sex-hormones, thyroid, adrenal & liver health (DUTCH), Organic Acid (OATS) test for digestive health, zinc test, blood pressure checks & can refer for blood testing. Need support with your body? ZINC TESTING - A taste test is used to help to evaluate your zinc levels. FOOD REACTION / SENSITIVITY TESTS - To review any foods causing inflammation and contributing to symptoms. HTMA - Hair Tissue Mineral & Heavy Metal Analysis tests - This analyses the level of 20 minerals and toxic metals, using Laboratory Mass Spectrometry. HTMA is considered a standard test used around the world for the biological monitoring of trace elements and toxic metals. PATHOLOGY reviewed with consultations i.e. Iron, Thyroid, Gluten sensitivity, Vitamin D, Cholesterol etc. DUTCH TESTS - Hormone testing, cortisol & liver pathway function testing. DUTCH Complete - Tests levels of Cortisol, Cortisone, Cortisol Metabolites, DHEAS, Melatonin, Androgens, Progesterone Metabolites, Estrogens & Metabolites. DUTCH - Sex Hormone Metabolites - Tests levels of Androgens, Progesterone Metabolites, Estrogens & Metabolites, DHEAS. DUTCH - Advanced Adrenal – Tests levels of: Cortisol, Cortisone, Cortisol Metabolites, DHEAS. DUTCH Cycle Mapping – Tests levels of: Estrogens (E1 & E2) and Progesterones (a-P2 & b-P2) sampled up to 25x over entire month/cycle). DUTCH Cycle Mapping and Complete Combined OATs TEST • ORGANIC ACIDS TEST A very comprehensive test reviewing: What’s going on in your gut? Bacterial, fungal, yeast, clostridia, ammonia, phenol markers What’s going on in your brain and adrenals? Dopamine, NE, Epi, Serotonin, QA, KU markers What’s going on with some of your nutrients? Nutrient markers What’s going on with your detoxification pathways? Glutathione, ammonia, phenol markers What’s going on inside your CELLS? Glycolytic, Mitochondrial markers. Naturopathic Consultations Step 1 - Book an Appointment. A Health Questionnaire will be emailed to you to fill out before the initial consultation. Initial Appointment Consultations involve an in-depth case take of your current health & medical history, assessing all your body systems, reviewing nutrition and lifestyle factors and assessing any health concerns you may have. Our goal is to listen to and facilitate the body’s own natural healing power using nutrition, mineral therapy, medical herbs & lifestyle practices. I will create an indididual health plan with you, this may include nutrition, mineral/vitamin therapy, medicinal herbs, bach flowers, exercise, stress management and/or lifestyle changes to improve your health, and referrals to applicable health modalities. Functional Testing If needed we will complete to check for food sensitivities, mineral deficiencies or high heavy metals, review blood tests, or complete tests review thyroid, hormones and digestive health. If functional testing is required, this will be discussed at the appointment. Follow-Up Appointments Follow up appointments provide continued support to help you make the changes needed to obtain optimal health, to keep you motivated, support you to achieve your goals, assess your progress, discuss any changes you may be experiencing, and to amend the plan as your health improves.

Nourishe Herbal Infusions, herbs we use in our products, what they do, and why. Medicinal Herbs Why I choose to use each herb in my infusions or herbal drops Astragalus (Astragalus membranaceous root) A Traditional Chinese Medicine (TCM) staple used primarily to strengthen the immune system, boost energy, and protect against stress. It acts as an anti-inflammatory and antioxidant, often used to aid kidney health, improve cardiovascular function, manage diabetes, and support recovery from fatigue and cancer treatments. Blue Butterfly Pea Flower (Clitoria ternatea) - offers significant medicinal benefits, primarily due to high levels of antioxidants, including anthocyanins, which reduce inflammation and oxidative stress. Studies suggest it supports brain health (cognitive enhancement, calming), skin health (collagen production, anti-aging), and cardiovascular health (blood sugar control, lowered blood pressure). Brahmi (Bacopa monnier) Ayurvedic herb primarily used to enhance cognitive function, memory, and focus while acting as a natural remedy for anxiety and stress. It works as a neuroprotective agent, potentially helping with neurodegenerative disorders like Alzheimer’s, reducing ADHD symptoms in children, and acting as an antioxidant. Calendula (Calendula officinalis flower) flower is primarily used for its potent skin-healing, anti-inflammatory, and antimicrobial properties. It accelerates wound healing, reduces inflammation for conditions like dermatitis, rashes, and burns, and helps treat minor infections, hemorrhoids, and oral inflammation. It is widely used in topical creams, ointments, and washes Californian Poppy (Eschscholtzia californica herb) - primarily used in herbal medicine for its sedative, antispasmodic, and analgesic properties, effectively reducing anxiety, promoting sleep, and relieving mild pain. It helps manage nervous tension, restlessness, and headaches without the dependency risk of stronger sedatives, thanks to alkaloids like protopine. Chaste Tree (Vitex agnus-castus fruit) - fruit, often known as chasteberry, is a widely used herbal remedy that balances hormones—primarily by lowering high prolactin levels and balancing estrogen and progesterone—to treat PMS symptoms, infertility, and menopausal issues. It is commonly used to alleviate breast tenderness, mood swings, irritability, and irregular menstrual cycles. Cinnamon (Cinnamomum verum bark) is medicinally used for its potent anti-inflammatory, antioxidant, and antimicrobial properties, largely driven by cinnamaldehyde. Key medicinal purposes include managing blood sugar (improving insulin sensitivity), lowering cardiovascular risk factors (cholesterol/triglycerides), aiding digestion, and treating infections, alongside potential neuroprotective benefits Codonopsis (Codonopsis pilosula root) - a traditional herb used to boost energy, improve digestion, and strengthen immunity. It is widely used to treat fatigue, poor appetite, chronic diarrhea, and anemia by improving blood circulation and stimulating red/white blood cell production. Damiana (Turnera diffusa herb) used as an aphrodisiac to boost libido and sexual function. It acts as a nervine tonic to reduce anxiety and stress, while also being used to treat depression, headaches, indigestion, and constipation Dong Quai (Angelica sinensis root) - often called "female ginseng," is a key Traditional Chinese Medicine (TCM) herb used to "tonify" or nourish blood, treat gynecological conditions, and boost circulation. It is commonly used to manage menstrual cramps, irregularities, PMS, and menopausal symptoms like hot flashes. Echinacea (Echinacea purpurea/angustifolia) - Echinacea (Echinacea purpurea) is recognized for boosting immune function. It acts as an anti-inflammatory and antioxidant, with potential benefits for anxiety, skin conditions & weight balance. The E. angustifolia root variety is often considered more potent than E. purpurea for promoting lymphatic function and relieving sore throats, with studies indicating a potential 22% reduction in the risk of respiratory infections. Elderberry (Sambucus nigra) - is primarily used to treat respiratory infections, such as colds and flu, by reducing symptom severity and duration. Rich in antioxidants (anthocyanins) and vitamins, it provides anti-inflammatory and immune-boosting properties. It also shows potential in inhibiting viral replication and providing anti-infectious effects. Fenugreek (Trigonella foenum-graecum seed) used in traditional and alternative medicine primarily to manage blood sugar levels, increase breast milk production (galactagogue), and boost testosterone. Rich in fiber, saponins, and antioxidants, they also help lower cholesterol, alleviate digestive issues, manage inflammation, and mitigate symptoms of menopause or PMS Ginger (Zingiber officinale rhizome) - a potent anti-inflammatory, antioxidant, and anti-nausea agent, containing bioactive compounds like gingerol and shogaol. It is widely used to treat nausea (morning sickness, motion sickness), improve digestion, and reduce muscular aches or pain from osteoarthritis. Gingko (Ginkgo biloba leaf) is medicinally used to improve blood circulation, particularly in the brain and peripheral limbs, and to support cognitive function. It is commonly used to treat symptoms of dementia, vertigo, tinnitus, and peripheral vascular diseases due to its antioxidant and anti-inflammatory properties. Goats Rue (Galega officinalis herb) medicinal herb historically used to manage blood sugar levels (diabetes) and increase milk production in breastfeeding mothers. It contains guanidine and galegine, which decrease insulin resistance Gotu Kola (Centella asiatica herb) primarily used to boost cognitive function, accelerate wound healing, and improve circulation. Often called the "herb of longevity," it is used in Ayurvedic and Chinese medicine to treat anxiety, skin conditions, and strengthen blood vessels. It boosts collagen production and contains triterpenoids, making it highly effective for treating burns, wounds, stretch marks, and skin conditions like psoriasis or eczema. Ladys mantle (Alchemilla vulgaris herb) potent astringent, anti-inflammatory, and styptic (blood-stopping) properties. It is most commonly used to treat gynecological issues, including heavy, painful menstruation, endometriosis, and postpartum recovery. It also aids in healing wounds, reducing skin inflammation, and easing diarrhea Lavender (Lavandula officinalis flower - L. angustifolia) - Flowers and oil are highly regarded for their calming, sedative, and anti-inflammatory properties, effective in reducing anxiety, enhancing sleep quality, and relieving stress. The primary bioactives, including linalool and linalyl acetate, are used to alleviate insomnia, alleviate mild depression, ease anxiety-induced symptoms, and provide pain relief. Lemon Balm (Melissa officinalis) - primarily used to reduce anxiety, promote sleep, improve cognitive function, and soothe digestive issues. Its key benefits include calming effects via GABA modulation, antiviral properties for cold sores, and antioxidant activity. Licorice/Liquorice (Glycyrrhiza glabra root) - acts as a potent anti-inflammatory, antioxidant, and antimicrobial agent, commonly used to treat gastrointestinal distress, upper respiratory issues, and skin conditions. Its active compound, glycyrrhizin, helps heal peptic ulcers, soothe acid reflux, and manage eczema. It is also used to treat coughs and to manage menopause symptoms. Milk Thistle (Silybum marianum) - Used medically to protect liver function & support digestion, regulate bowel motions & balance blood sugar levels, helps support skin & is high in antioxidants. Motherwort (Leonurus cardiaca herb) - a traditional herbal sedative and cardiotonic used to treat rapid heart palpitations, anxiety, and stress-related tension. It acts as an antispasmodic to relax muscles and supports cardiovascular health, specifically for high blood pressure and nervous heart conditions. It also supports women's health by encouraging menstruation and easing postpartum discomfort. Nettle Leaf (Urtica dioica herb) nutrient-dense herb widely used in traditional medicine for its anti-inflammatory, diuretic, and antiallergic properties. It is primarily used to reduce seasonal allergy symptoms (hay fever), relieve arthritis and joint pain, support urinary tract health, and act as a iron-rich tonic for fatigue. Oatstraw (Avena sativa) - nourishing herbal remedy primarily used to support the nervous system, reduce stress, and alleviate anxiety. Used as a restorative tonic for nervous tension, supports cognitive function in focus and clarity, helps with withdrawals, skin health & contains beta-glucans that can help regulate blood sugar levels and lower cholesterol Paeony (Paeonia lactiflora root) - root (white peony root) is a traditional medicinal herb primarily used for its anti-inflammatory, analgesic, and immune-modulating properties. Its main component, paeoniflorin, helps relieve pain, muscle spasms, and skin conditions. It is commonly used for women’s health issues (e.g., menstrual cramps/PMS), rheumatoid arthritis, and liver protection. Passionflower (Passiflora incarnata herb) - used as a herbal sedative and anxiolytic to treat anxiety, insomnia, and nervous restlessness. It works by increasing gamma-aminobutyric acid (GABA) levels in the brain, promoting relaxation and improving sleep quality. It is also used to manage pre-surgery anxiety, ADHD symptoms, and menopausal symptoms. Raspberry Leaf (Rubus idaeus leaf) to support the female reproductive system, particularly for strengthening the uterus during pregnancy, easing labor, and reducing menstrual pain. Known for its high tannin content, it acts as an astringent, nutritive, and antioxidant-rich tea Red Clover (Trifolium pratense L) - Used primarily for managing menopausal symptoms like hot flashes due to its high isoflavone (phytoestrogen) content. It is also traditionally used to treat respiratory issues (coughs, asthma), skin conditions (eczema, psoriasis), and promote cardiovascular health. Rehmania (Rehmania glutinosa root) Traditional Chinese Medicine (TCM) herb used primarily to nourish "yin," tonify the kidneys and liver, and enrich blood. It is commonly used to treat chronic inflammation, autoimmune conditions, diabetes, anemia, and to support adrenal function and bone health. Rose (Rosa centifolia) - anti-inflammatory, antioxidant, and antimicrobial properties. It is highly valued for soothing skin conditions (acne, redness), acting as a mild sedative to lower stress, boost the mood & reduce nervous tension, relieving digestive issues, and treating menstrual cramps or sore throats. Sage (Salvia officinalis) - is a potent medicinal herb renowned for its anti-inflammatory, antioxidant, and antiseptic properties, primarily used to treat digestive issues, sore throats, oral inflammations, and excessive sweating. It acts as an astringent, aids cognitive function, and may help manage blood sugar and cholesterol levels. Schisandra (Schisandra chinensis fruit) - a powerful adaptogen to enhance physical endurance, reduce mental stress, and support liver function. It has antioxidant, anti-inflammatory, and anti-aging properties, with studies suggesting benefits for treating fatigue, improving cognitive function, managing menopause symptoms, and protecting against cardiovascular disease. Sencha Green Tea (Camellia sinensis) - high levels of antioxidant catechins (specifically EGCG) that combat oxidative stress, lower cholesterol. It aids metabolism for weight management and enhances brain function through L-theanine and caffeine. Shatavari (Asparagus racemosus/racemosa root) - Ayurvedic herb used primarily to support female reproductive health and manage menopause symptoms like hot flashes and anxiety. As a "rasayana" (rejuvenating) herb, it offers antioxidant, anti-inflammatory, and immune-boosting benefits, and is used to relieve digestive issues, coughs, and stress. Shepherd's Purse (Capsella bursa-pastoris herb) is a traditional medicinal herb primarily used as a powerful hemostat to staunch bleeding, particularly heavy menstrual bleeding, postpartum hemorrhage, and nosebleeds. Its astringent properties are used for inflammation, wounds, and urinary issues. It is often taken as a tea, tincture, or applied topically. Spearmint (Mentha spicata) - strong antioxidant, antimicrobial, and anti-inflammatory properties, primarily driven by its main compound, carvone. It is widely used to improve digestive health (relieving gas, indigestion), alleviate nausea, balance hormones (specifically reducing androgens in women with PCOS), reduce stress, and potentially improve memory. St. Johns (Hypericum perforatum herb) - to treat mild-to-moderate depression, often performing as well as standard antidepressants. It is also used for menopause symptoms, anxiety, and topical applications for wound healing. Thyme (Thymus vulgaris herb) - a powerful medicinal herb renowned for its antimicrobial, antifungal, and antispasmodic properties, largely due to its high thymol and carvacrol content. It is widely used to treat upper respiratory infections, acting as an expectorant for coughs and bronchitis, and supports digestive health by reducing stomach upsets. Tulsi/Holy Basil (Ocimum tenuiflorum) - a potent Ayurvedic adaptogen, assisting the body in managing physical and emotional stress. It exhibits antioxidant, antimicrobial, and anti-inflammatory properties, with studies suggesting benefits for reducing anxiety, regulating blood sugar/cholesterol, supporting immunity, and boosting mental focus. Turmeric (Turmeric rhizome) - Natural anti-inflammatory and antioxidant due to its active compound, curcumin, which may help manage arthritis, metabolic syndrome, exercise-induced soreness, and anxiety. Wild Yam (Dioscorea villosa root) an antispasmodic and anti-inflammatory to relieve menstrual cramps, gastrointestinal spasms (IBS), and rheumatic pain. It is popular for managing menopause symptoms due to its compound diosgenin, though it does not convert to hormones within the human body. Yarrow (Achillea millefolium) used for wound healing, stopping bleeding (styptic/astringent), reducing inflammation, and relieving digestive issues. Its bitter compounds and tannins treat cramps and diarrhea, while its anti-inflammatory properties aid in managing skin conditions and joint pain.