Herb and Spice Naturopathy Narrabri

06/12/2025

Struggling for Gift Ideas? We've Got You Covered 🎁

The festive season is nearly here, and if you're stuck on what to buy for the health-conscious people in your life, let me help!

I've put together some gorgeous gift bundles for different needs, because the gift of better health is something everyone deserves.

Gift Ideas for:
🎁 The Stressed-Out Friend - calming herbs and stress-busting nutrients to help them finally relax
🎁 The New or Expectant Mum - gentle, safe support for this beautiful (but exhausting!) journey
🎁 The Gym Enthusiast - recovery support, energy boosters, and performance helpers
🎁 The Poor Sleeper - natural sleep support to help them finally get the rest they need

Each bundle is thoughtfully curated with practitioner-grade products that actually work, not the stuff you find on supermarket shelves.

Pop into the clinic to see the full range, or send me a message if you'd like help creating a custom gift bundle for someone special.

Because nothing says "I care about you" quite like supporting their health and wellbeing 🌿

05/12/2025

Christmas Trading 🎄

It's nearly that time of year to spend time with our loved ones and enjoy a well-earned break.

The clinic will be closing *5pm, Friday 19th December*
Reopening *9am, Wednesday 8th January*

If you need any supplements, herbal tonics or other products prior to then, please email through your orders before the 12th December so I can have them ordered and ready for you to collect. admin@herbandspice.net.au

My appointments are currently booked out for the remainder of the year, but I have plenty of dates available in January to get your started on smashing your health goals. Book online at https://herbandspice.com.au/

28/11/2025

Another personalised herbal cream mixed up today 🌿

There’s something so rewarding about crafting individual prescriptions that truly support my clients’ needs.

This one’s a favourite for joint pain relief
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12/11/2025

Forget 10,000 steps. New research says 7,000 is the sweet spot.

You know that feeling when "10,000 steps a day" sounds overwhelming? Turns out, you don't need to hit that number to see real health benefits.

A comprehensive study analysing data from 35 research cohorts found that people who walked around 7,000 steps per day (compared to just 2,000) experienced:

💚 47% lower risk of early death
💚 38% lower risk of dementia
💚 25% lower risk of cardiovascular disease
💚 37% lower risk of cancer mortality
💚 22% lower risk of depression

That's roughly a 30-minute walk. Maybe it's:

🚶‍♀️A lunchtime stroll around the block
🚶‍♀️Parking further away and taking the stairs
🚶‍♀️Walking while on phone calls
🚶‍♀️An evening walk with your dog or partner

The point? Small, consistent movement matters MORE than hitting an arbitrary number. 7,000 steps is achievable, sustainable, and scientifically proven to make a meaningful difference.

Your body doesn't need perfection. It just needs you to move a little more than you did yesterday.

DOI: 10.1016/S2468-2667(25)00164-1 (23/7/25)

09/11/2025

Spring should be the season of energy and vitality, but if you're dragging yourself through the days despite the longer daylight hours, your adrenals might be calling for support.

Adrenal dysfunction (often called adrenal fatigue) can leave you feeling:

+ Exhausted even after a full night's sleep
+ Wired but tired in the evenings
+ Craving salty or sugary foods
+ Unable to handle stress like you used to

The good news? Your body has an amazing capacity to restore balance when given the right support.
Supporting your adrenals naturally involves:

✨ Prioritising quality sleep (even when the sun sets late!)
✨ Managing blood sugar through regular, balanced meals
✨ Incorporating adaptogenic herbs like Withania and Rhodiola
✨ Actually taking time to rest and recover

Your fatigue isn't "just in your head" and you don't have to push through it. There are answers, and there's a path back to feeling energised again.

If you're tired of being tired, let's work together to understand what's really going on. Book a consult through the website🌿

www.herbandspice.com.au

31/10/2025

Let's talk about magnesium - one of the most important minerals your body needs, and one that SO many people are deficient in.

Magnesium is involved in over 300 biochemical reactions in your body. Yes, 300! It's essential for:

💚 Energy production
💚 Muscle relaxation and preventing cramps
💚 Nervous system calming (hello, anxiety relief!)
💚 Quality sleep
💚 Hormone production and balance
💚 Healthy bowel movements
💚 Heart health
💚 Blood sugar regulation

Signs you might need more magnesium:

+ Muscle cramps or twitches (especially at night)
+ Poor sleep or restless legs
+ Anxiety or feeling "wired"
+ Constipation
+ Fatigue
+ Headaches or migraines
+ Chocolate cravings (yes, really!)

Here's the thing: even if you're eating magnesium-rich foods, factors like stress, certain medications, gut issues, and soil depletion can leave you running low.

Not all magnesium supplements are created equal either! Different forms work better for different issues:

> Magnesium glycinate: Best for sleep, anxiety, and muscle relaxation
> Magnesium citrate: Great for constipation
> Magnesium orotate: Supports heart health

In clinic, I can help you determine:
✓ If you need magnesium supplementation
✓ What form and dose is right for YOUR body
✓ How to address the underlying reasons you might be deficient

Pop into the clinic to check out our practitioner-grade magnesium range, or book a consult for personalised recommendations 🌿

21/10/2025

I'm so lucky to be sharing space with Kayla at the Herb and Spice clinic.

Check out her new website and offerings so you can book your appointment.
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Make peace with yourself

17/10/2025

Your gut is always talking to you — are you listening?

Common signs your gut may need some extra TLC include:
+ Bloating after meals
+ Constipation or loose stools
+ Lots of undigested food or mucous in the stool
+ Reacting to lots of foods
+ Reflux and excessive burping
+ Pungent wind
+ Skin issues (yes, your gut and skin are linked!)
+ Fatigue and brain fog

Sometimes these are your body’s way of waving a little red flag 🚩

If you’ve been dealing with ongoing digestive symptoms and can’t seem to find the cause, comprehensive microbiome stool testing can provide real answers. It looks at the balance of good and bad bacteria, inflammation markers, specific digestive markers and how well your digestion is functioning — helping us create a targeted plan just for you.

By testing now, we can find the underlying driver of your symptoms and have your gut well on the way to feeling calm, balanced and happy by Christmas.

Reach out via email, or book your appointment now to get started.
admin@herbandspice.net.au
www.herbandspice.com.au
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28/09/2025

✨Bang Bang Turkey Bowl ✨

A flavour-packed lunch that’s perfect for meal prep! Make a big batch for the week ahead, or if you're short on time, keep it super quick with pre-cooked rice + a packet of coleslaw. Nutritious, satisfying, and ready in minutes.

Swipe for the full recipe 👉🏼
Let me know if you try it, and be sure to save for later!
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25/09/2025

Opening Hours this School Holidays🎓🍎

With school holidays starting this weekend in NSW, my opening hours will vary slightly from normal, as I'll be spending some time with the family.

Open:
Wed 1st Oct, 9:30 - 4:30
Thurs 2nd Oct, 9:30 - 2:00
Wed 8th Oct, 9:30 - 4:30
Thurs 9th Oct, 9:30 - 5:00

Closed:
Fridays 26th Sept, 3rd Oct and 10th Oct

If you need top-ups of your supplements please send me an email so I can have your goodies ready to collect, or organise postage as needed. admin@herbandspice.net.au

Book your appointment at www.herbandspice.com.au/services

Have a wonderful week
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