Fermented Foods: What They Are and Why They Matter for Your Health Fermented foods have been part of traditional diets for thousands of years, yet they’re experiencing a modern resurgence and for good reason. From a naturopathic perspective, these foods play a powerful role in supporting digestion, gut health, and overall well-being. But what exactly are fermented foods, and what do they actually do in the body? What Are Fermented Foods? Fermentation is a natural process in which microorganisms such as bacteria, yeast, or fungi break down the sugars and carbohydrates in food. This process not only preserves the food but also transforms it, enhancing its nutritional value and digestibility. Common fermented foods include: Sauerkraut (fermented cabbage) Kimchi (spiced fermented vegetables) Kefir (a fermented milk drink) Yogurt (with live cultures) Miso (fermented soybean paste) Tempeh (fermented soybeans) Kombucha (fermented tea) These foods are rich in beneficial bacteria, often referred to as probiotics. What Do Fermented Foods Do? 1. Support Gut Health Fermented foods introduce beneficial bacteria into the digestive system, helping to maintain a balanced gut microbiome. A healthy microbiome supports digestion, nutrient absorption, and protection against harmful microbes. 2. Enhance Digestion The fermentation process partially breaks down food, making it easier to digest. For example, lactose in dairy is reduced during fermentation, which is why some people tolerate yogurt or kefir better than milk. 3. Strengthen the Immune System A large portion of the immune system resides in the gut. By supporting gut health, fermented foods help regulate immune responses and may improve resilience to illness. 4. Increase Nutrient Availability Fermentation can enhance the bioavailability of certain nutrients, including B vitamins, vitamin K, and minerals like magnesium and zinc. 5. Support Mental Wellbeing Through the gut–brain connection, a healthy microbiome may influence mood, stress response, and cognitive function. Fermented foods and why they matter Not All Fermented Foods Are Equal It’s important to choose fermented foods that contain live and active cultures. Some commercially processed products are pasteurised, which can destroy beneficial bacteria. Look for: Refrigerated products (often more likely to contain live cultures) Labels that mention “live” or “active cultures” Traditional preparation methods How to Include Fermented Foods in Your Diet Adding fermented foods doesn’t need to be complicated. Small, consistent amounts are often the most beneficial. Add a spoonful of sauerkraut or kimchi to meals Include yogurt or kefir at breakfast Use miso in soups or dressings Sip kombucha as an occasional alternative to sugary drinks Start slowly, especially if you’re new to fermented foods, as they can sometimes cause temporary bloating while your gut adjusts. A Naturopathic Perspective In naturopathy, looking at fermented foods and why they matter is often used as part of a broader strategy to support the gut microbiome and overall health. They work best alongside: A fibre-rich diet (to feed beneficial bacteria) Adequate hydration Stress management Minimising processed and inflammatory foods Final Thoughts Fermented foods are a simple, traditional, and effective way to support your health from the inside out. By nourishing your gut microbiome, they contribute not only to better digestion but also to stronger immunity, improved nutrient absorption, and even mental well-being. As with most things in health, consistency matters more than quantity. A small daily addition of fermented foods can make a meaningful difference over time. Next Step If you are still feeling like more support is needed, or you would like a plan made specifically for you, please book an appointment. 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

Foods and Foundations for a Resilient Immune System A strong immune system isn’t built overnight—it’s the result of consistent daily choices that support the body’s natural defence mechanisms. From a naturopathic perspective, immunity is not just about fighting illness, but about maintaining balance, resilience, and the ability to respond appropriately to stressors. Food plays a central role in this process. Alongside lifestyle factors like sleep, stress management, and movement, nutrition provides the essential building blocks your immune system needs to function effectively. What Does the Immune System Need? The immune system is complex, involving cells, tissues, and organs that rely on a steady supply of nutrients and supportive conditions. Key requirements include: 1. Adequate Nutrients Immune cells depend on vitamins, minerals, antioxidants, and amino acids to function, communicate, and regenerate. 2. A Healthy Gut Around 70–80% of immune activity occurs in the gut. A balanced microbiome helps regulate immune responses and protects against pathogens. 3. Low Inflammation Chronic inflammation can weaken immune efficiency. Anti-inflammatory foods and lifestyle habits help maintain balance. 4. Rest and Recovery Sleep is critical for immune regulation and repair. 5. Stress Regulation Chronic stress can suppress immune function, making the body more vulnerable to illness. Key Nutrients for Immune Support Vitamin C – Immune Defence and Repair Supports white blood cell function and acts as a powerful antioxidant. Sources: citrus fruits, kiwifruit, capsicum, broccoli Vitamin D – Immune Regulation Helps modulate immune responses and may reduce susceptibility to infections. Sources: sunlight exposure, eggs, fatty fish Zinc – Healing and Protection Essential for immune cell development and wound healing. Sources: pumpkin seeds, legumes, whole grains Vitamin A – Barrier Protection Supports the integrity of skin and mucosal linings (your first line of defence). Sources: carrots, sweet potatoes, leafy greens Protein – Building Immune Cells Amino acids are necessary for the production of antibodies and immune signalling molecules. Sources: eggs, legumes, fish, poultry, nuts Foods That Support Immunity 1. Colourful Fruits and Vegetables Rich in antioxidants and phytonutrients, these help combat oxidative stress and inflammation. Aim for a “rainbow” on your plate. 2. Fermented Foods Foods like sauerkraut, kimchi, kefir, and unsweetened yogurt introduce beneficial bacteria that support gut and immune health. 3. Garlic and Onions Contain natural compounds that support immune function and have antimicrobial properties. 4. Ginger and Turmeric Known for their anti-inflammatory and antioxidant effects. 5. Bone Broth and Collagen-Rich Foods Support gut lining integrity, which is closely linked to immune resilience. 6. Healthy Fats Omega-3 fatty acids help regulate inflammation. Sources: salmon, flaxseeds, chia seeds, walnuts Foods for Immunity Foods and Habits That May Weaken Immunity Diets high in refined sugar and processed foods Excess alcohol consumption Chronic under-eating or nutrient deficiencies Poor hydration Irregular eating patterns These factors can increase inflammation and reduce the body’s ability to mount an effective immune response. The Role of the Gut in Immunity A thriving gut microbiome helps train and regulate the immune system. Feeding beneficial bacteria with prebiotic foods (like garlic, onions, asparagus, and oats) and incorporating probiotic foods supports a balanced internal environment. When gut health is compromised, immune dysregulation often follows—highlighting the importance of digestive health in any immune-support plan. A Holistic Approach to Immune Health While nutrition is foundational, true immune resilience requires a broader lifestyle approach: Sleep: Aim for 7–9 hours of quality sleep each night Stress management: Practices like meditation, breathing exercises, or time in nature Movement: Regular, moderate exercise supports immune circulation Sunlight: Supports natural vitamin D production Final Thoughts There is no single “superfood” that can guarantee immunity. Instead, a consistent pattern of whole, nutrient-dense foods—combined with supportive lifestyle habits—creates the foundation for a strong and balanced immune system. By nourishing your body daily, you’re not just reducing the risk of illness—you’re supporting long-term vitality, resilience, and overall wellbeing. If you are still feeling like more support is needed, or you would like a plan made specifically for you, please book now. 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

Eating Foods for Skin Health: A Guide to Nourishing Your Glow from Within Healthy, radiant skin isn’t just about what you put on your body—it’s deeply influenced by what you put in it. From a naturopathic perspective, the skin is a reflection of internal balance, particularly gut health, inflammation levels, and nutrient status. Rather than chasing quick fixes, supporting skin health begins with building a nutrient-dense, anti-inflammatory foundation through food, its in your choices of foods for healthy skin. The Skin–Gut Connection In naturopathy, the concept of the “gut–skin axis” highlights how closely digestive health and skin function are linked. When digestion is compromised or the gut microbiome is imbalanced, inflammation can manifest externally as acne, eczema, or dull, reactive skin. Supporting digestion and maintaining a healthy microbiome is often the first step toward clearer skin. Key Nutrients in Foods for Healthy Skin Your skin relies on a steady supply of vitamins, minerals, and healthy fats to repair, protect, and regenerate. 1. Healthy Fats for Hydration and Elasticity Omega-3 fatty acids help maintain the skin’s lipid barrier, keeping it supple and hydrated while reducing inflammation. Include foods like: Fatty fish (salmon, sardines) Flaxseeds and chia seeds Walnuts 2. Antioxidants for Protection Antioxidants neutralize free radicals that contribute to premature aging and skin damage. Focus on: Berries (blueberries, strawberries) Leafy greens (spinach, kale) Bright vegetables (carrots, capsicum) 3. Vitamin C for Collagen Production Vitamin C is essential for collagen synthesis and skin repair. Great sources include: Citrus fruits Kiwifruit Broccoli 4. Zinc for Healing and Clarity Zinc supports immune function and plays a key role in wound healing and acne management. Find it in: Pumpkin seeds Legumes Whole grains 5. Vitamin A for Skin Renewal Vitamin A helps regulate cell turnover and prevent clogged pores. Sources include: Sweet potatoes Carrots Dark leafy greens Hydration Matters Water is often overlooked but is essential for maintaining skin plumpness and supporting detoxification pathways. Herbal teas and water-rich foods like cucumber and watermelon can also contribute to hydration. Foods for Healthy Skin Foods That May Trigger Skin Issues While everyone is different, some common dietary triggers can aggravate skin conditions: High-sugar foods – Can spike insulin and increase inflammation Dairy products – May contribute to acne in some individuals Highly processed foods – Often contain additives and unhealthy fats Excess alcohol and caffeine – Can dehydrate the skin and burden detox pathways Identifying personal triggers through mindful eating or elimination approaches can be helpful. Supporting Skin Through the Microbiome Fermented foods such as sauerkraut, kimchi, and unsweetened yogurt provide beneficial bacteria that support gut health—and, in turn, skin balance. Prebiotic foods like garlic, onions, and asparagus help feed these good microbes. A Holistic Approach Nutrition is just one piece of the puzzle. For optimal skin health, naturopathy also emphasizes: Managing stress (which can trigger inflammation and breakouts) Prioritizing sleep for repair and regeneration Supporting liver function for effective detoxification Getting regular, moderate sun exposure for vitamin D Final Thoughts There is no single “perfect diet” for glowing skin, but a consistent pattern of whole, nutrient-rich foods can create the conditions your skin needs to thrive. By nourishing your body from within, you’re not just improving how your skin looks—you’re supporting long-term health at every level. True skin health is built over time, through daily choices that honour the body’s natural ability to heal and regenerate. More Support If you are still feeling like more support is needed, or you would like a plan made specifically for you, please book an appointment. 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

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.

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. House of Wellness https://www.houseofwellness.nz/ AntiGravity® suspension fitness, meditation & Yoga classes. The workouts help raise endorphin levels and reduce stress; they also help release the psoas muscle. FitNation https://www.fitnationgym.co.nz/ Located in both Mount & Papamoa. One membership gives you access to the gym floor, functional, strength, boxing & spin classes, yoga, pilates, infrared sauna & ice bath facilities. 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. 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 Therapeutic Body Works (Papamoa ) https://www.therapeutic-bodyworks.com/ 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 The Chiro Lounge (Papamoa) https://www.thechirolounge.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 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/ Sarah Fergusson (Papamoa) Somatic Therapy https://www.sarahannferguson.com/ Adelle Theron Life Crisis & Trauma Recovery, online c onsultations . www.nakedrecovery.com PHYSIOTHERAPISTS Redefined www.redefined.nz Andrea Buchanan Women's Pelvic Physio https://www.instagram.com/abconnect.nz/ Bureta Physiotherapy w ww.buretaphysio.co.nz

At Nourishe Botanicals Serina Gardner is a Bachelor Qualified Naturopath, Medical Herbalist, & Nutritionist. Consultations Online NZ or Papamoa. Health Consultations Botanical Skincare Herbal Infusions 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, or complete the form below with any queries. Book Now First Name Email Last Name Phone Message Submit Subscribe to Our Newsletter Enter your email here SIGN UP Thanks for subscribing!