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Kiera Hinshaw Naturopath

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Australia
Proserpine, QLD
Kiera Hinshaw Naturopath

I help women just like you to find energy, reduce stress, and avoid burnout.

25/12/2025

Boxing Day reminder for anyone who may have over indulged last night 🍷🥂

If you’re feeling flat, foggy, puffy, or just not quite human today, electrolytes can be an absolute game changer.

Alcohol pulls fluid and minerals from the body, and that “hungover haze” is often just dehydration + electrolyte imbalance. Rather than reaching for another coffee or sugary sports drink, go straight to a clean electrolyte option.

Koda + LMNT are my favourites (and yes, I stock both in clinic):
• High sodium to pull fluid back into your cells
• No sugar (so you don’t get the blood sugar crash)
• Fast rehydration + clearer head

If you’ve woken up feeling like your brain is two steps behind your body today, this is the simplest fix.

22/12/2025

Pea and Ham soup is another great way to use up leftovers.

It also contains lentils, which are so nourishing for your microbiome.

I love this recipe here:

https://wellnourished.com.au/healthy-pea-and-ham-soup/

But make sure you utilise your ham hocks and left over meats.

Your gut will love this one,

Kiera

20/12/2025

Christmas is so soon! And I know some of you are already having family celebrations.

So the next couple of posts are recipes that you can utilise to use up your Christmas left overs.

This zucchini slice recipe is perfect for using up left over ham, and it's delicious.

Ingredients

▪3 grated zucchini’s
▪1 grated carrot
▪1 cup of gluten-free flour
▪3 rashers of bacon - swap this for your Christmas ham left overs, and dice it up
▪6 eggs, lightly beaten
▪1.5 cups of grated cheese
▪1 large onion, finely diced
▪Salt & pepper to season

Method

Preheat oven to 180°.
Layer a 16cm x 26cm baking tray with baking paper.
Add all ingredients into a bowl and mix well.
Pour mixture into the lined baking tray and place in the oven. Bake for 30 - 40 minutes or until browned on top.
Allow to cool before slicing.

Serve hot or cold.

This is a perfect recipe for breakfast, lunch or dinner. So versatile, and you can serve it with a side salad or veggies, however you like it.

Enjoy 🎅

17/12/2025

I make this recipe every Christmas:

Peanut Soba Noodle Slaw by Cookie and Kate!

I can't post the full recipe here because it's way too long to fit in the caption.

You can find it along with pictures right here: https://cookieandkate.com/peanut-soba-noodle-slaw-recipe/

I hope you love it as much as we do!

12/12/2025

My last day in clinic for 2025 is Wednesday 17th December.

I'm taking an extended Christmas break this year, and really looking forward to coming back refreshed in late Jan.

I will be working only a few selected dates throughout Jan, and will return to full time clinic hours on Tuesday 27th Jan.

Please ensure that you book ahead to avoid any disappointments in this busy time, and also check your supplement stock to ensure you have enough to see you through the festive season.

If you need refills, please let me know by Tuesday 16th December at the latest.

Happy Silly Season Everyone!

11/12/2025

I am loving mango season!

My kids aren’t big salad fans but serving them a little salad with some yummy dressing went down a treat!

I used the pre marinated Mango/ coconut chicken from Cole’s in this recipe, and it is so good.

You can find the full salad recipe here:

https://www.taste.com.au/recipes/thai-mango-noodle-chicken-salad-recipe/20arvpvh

Let me know what you think!

05/12/2025

If your cognition feels different in perimenopause, slower processing, clumsiness, or “off” coordination, you’re not imagining it.

Estrogen plays a role in brain-to-muscle signalling, so as your levels fluctuate, coordination can wobble too.

Two things that are proven to help:

Movement
Exercise improves blood flow to the brain, supports neuroplasticity, and helps recalibrate coordination.
If you’re feeling a little unsteady or foggy, gentle regular movement can make a big difference.

Soy Isoflavones
At therapeutic doses, soy isoflavones have been shown to improve cognitive symptoms and mental clarity in perimenopause. They support estrogen receptors in the brain in a safe, plant-based way.

When we combine movement + targeted nutritional support, the brain feels clearer, sharper, and more stable.

Perimenopause doesn’t have to dim your light, there are so many ways to support you naturally.

I'm taking bookings now for the new year, so please jump onto my website and book yourself in now. You don't have to go through another year feeling dim and not yourself,

Kiera

04/12/2025

One of the lesser-known drivers of perimenopause brain symptoms is
Neuroinflammation.

As estrogen begins to rise and fall unpredictably, the brain becomes more sensitive to inflammatory changes, which can show up as:

• Brain fog
• Irritability
• Low mood
• Sensory overwhelm
• “Not feeling like yourself”

A powerful combo I use clinically is Saffron + Turmeric.

Saffron helps calm neuroinflammation and stabilise mood.
Turmeric (curcumin) works synergistically to reduce inflammatory pathways and support clearer thinking.

Together, they can help your brain feel calmer and more regulated as hormones fluctuate.

Perimenopause doesn’t just affect your hormones, it affects your brain and your whole body. Supporting inflammation is a key part of getting your clarity back and feeling like yourself again.

04/12/2025

Perimenopause brain fog can feel… next level.

The lost words, the mid-sentence blanks, the “why did I walk into this room?” moments, it’s all part of the neurological shift that happens as estrogen fluctuates.

Two herbs I use often in clinic for cognitive support are Brahmi and Ginkgo:

🧠 Brahmi (Bacopa) – incredible for mental clarity, recall and those “tip of the tongue” moments.

🌿 Ginkgo biloba – supports circulation and oxygen delivery to the brain, helping with focus and cognitive stamina.

Together, they can make a real difference for women who feel like their brain has slowed down or gone fuzzy.

Perimenopause doesn’t mean losing your sharpness, it just means your brain may need more support.

Send me a DM today for more info,

Kiera

26/11/2025

Collagen for Strong, Flexible Bones

Most people think of collagen for skin, but did you know it plays a huge role in bone strength too?

Collagen peptides help increase bone mass density and improve bone flexibility. which is incredibly important for reducing fracture risk as we age.
Bones aren’t just hard structures; they need resilience as well as density, and collagen supports both.

My favourite option? NOWAY collagen protein powder. It's that good that I stock it in my clinic!

It’s clean, effective, easy to digest, and such a simple daily addition to support long-term bone health.

A scoop a day can make a meaningful difference.

If you want to strengthen your bones naturally, collagen is one of the most underrated tools we have.

25/11/2025

Bone Density: What Most People Don’t Realise.

Peak bone density is actually reached by age 25, which means what we do in childhood and early adulthood matters more than we think.

But no matter your age, there are still powerful ways to strengthen and protect your bones.

Here’s what influences bone density over a lifetime:

Movement in childhood
Running, climbing, jumping — these impact forces help build strong bones that last.

Avoiding high-phosphorus drinks
Soft drinks and many energy drinks are high in phosphorus, which blocks calcium absorption and weakens bone mineralisation.

Avoiding the Pill for long periods
The Pill suppresses ovulation, and ovulation is when we naturally produce the estrogen that builds bone mass. No ovulation = far less bone-building support.

Age
The biggest risk factor for fractures is simply getting older, which is why supporting your bones now matters at every life stage.

How Naturopaths can Support Bone Density!

Bone health is about far more than calcium. I look at your body as a whole, including:

Kidney function & acid–alkaline balance
If your system is too acidic, the body pulls minerals from the bones to buffer it, leading to mineral depletion. Balancing this is key.

Vitamin D levels
Essential for absorbing calcium and maintaining strong bone structure.

Diet assessment
Are you getting enough bone-supportive nutrients like magnesium, vitamin K2, quality protein, and alkalising foods? These matter more than most people realise when it comes to bone health.

Minimising alcohol
Alcohol negatively affects bone turnover and calcium regulation.

Your bones are living tissue, and they respond beautifully when we support them properly. If you’d like help understanding your bone health or strengthening it naturally, I’m here to guide you. Send me a DM, or if you're ready you can book via my website,

Kiera

Address

Proserpine, QLD
4802

Opening Hours

Tuesday	9am - 6pm
Wednesday	9am - 3pm

Website

http://www.kierahinshawnaturopath.com.au/

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Kiera Hinshaw Naturopath

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