Helena Netscher Naturopathy

22/04/2026

Preparing girls for their first period isn’t just about the practical side! it’s about confidence, understanding their body, and feeling supported (not confused or overwhelmed).

I came across this local workshop for girls aged 9–12 to attend with their mums, and I love that these conversations are starting earlier and in such a supportive way.

If you have a daughter approaching this stage, this could be a really beautiful way to open up the conversation together. 😍❤️

The latest Tuesday Sunraysia Daily is out now! Find a copy at retailers across the region, or read it online via the link in the comments below.

20/04/2026

Nutrition goals for preconception:

1. Establish a nutrient-dense wholefood based diet.
Prioritise foods rich in folate, calcium, iron, omega 3 and protein such as dark leafy greens, legumes, grass-fed meats, & fatty fish.

2. Optimise blood sugar
Opt for low-glycemic foods, such as whole grains, legumes, and non-starchy vegetables. Pair complex carbs with protein and healthy fats to keep blood sugar levels stable and support overall reproductive health.

3. Optimise your gut
Ensure you’re eating a diverse variety of plant foods like wholegrains, legumes vegetables, nuts & seeds, as well as fermented foods like yoghurt, kefir or sauerkraut to nourish your gut.

4. Reduce inflammation
Include berries, turmeric, ginger, leafy greens, fatty fish (salmon, mackerel), and walnuts. Avoid processed foods, refined sugars, and trans fats, which can increase inflammation in the body.

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

19/04/2026

Pregnancy insomnia is incredibly common, especially in the third trimester due to hormonal changes, physical discomfort, anxiety, and frequent toilet trips.

Here are my top recommendations:

Oral or topical magnesium: Magnesium supports relaxation of the nervous system and muscles, and may improve both sleep quality and restless legs, which can disrupt sleep during pregnancy.

Chamomile tea: Known for its gentle calming effects, chamomile can promote nervous system relaxation and a sense of sleepiness.

Proper sleep hygiene: Establishing a consistent bedtime, limiting screen time before bed and creating a cool, dark sleep environment can calibrate your circadian rhythm and improve sleep quality.

Eliminate/reduce caffeine: Caffeine blocks adenosine receptors in the brain, significantly impairing sleep.

If you’d like more targeted support and treatment, please reach out!

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

15/04/2026

Constipation is incredibly common during pregnancy due to the structural changes associated with a growing baby, hormonal changes and reduced gut motility.

Here are my top tips for managing pregnancy constipation:

🩷Sprinkle 1 tbsp flaxseeds onto meals or include in a smoothie
❤️Ensure you’re staying hydrated with at least 2.5L water daily
🧡Ensure you’re moving your body everyday with a walk or yoga
🧡Increase your magnesium intake through diet or supplements
💛Consume 2 kiwifruit with skin on and/or prunes
💚Mix 1-2 tsp psyllium into a glass of water and drink daily.
🩵Use a squatting stool when going to the toilet
💙Practice regular relaxation techniques like deep breathing or abdominal massage (in a clockwise motion)

If you’d like more personalised support for managing pregnancy constipation please reach out!

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy

13/04/2026

A 2020 meta-analysis found vitamin D supplementation to significantly reduce fasting blood glucose and improve insulin resistance in those with gestational diabetes. They also found magnesium was superior than other nutrients at reducing insulin levels. Omega 3, zinc & probiotics are also beneficial for maintaining glucose levels.

PMID: 32185236

Find me here 👇🏽
W: www.helenanetscher.com.au
E: helena@helenanetscher.com.au
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy