Plant Nutrition and Naturopathy

Plant Nutrition and Naturopathy Plant Nutrition and Naturopathy is dedicated to empowering individuals to take control of their health through holistic naturopathy and personalised nutrition.

Lynda Pompa Montes de Oca
🌱 Registered Clinical Nutritionist, Naturopath & Medical Herbalist
🌱 Helping you feel your best and take control of your health
🌱 Based in New Zealand
🌱 Online consultations Our mission is to create a supportive environment where clients feel valued and understood, promoting wellness through compassion, education and collaboration. By integrating evidence based practices with natural therapies, we intend to inspire lifestyle changes that enhance vitality and promote long term health.

You can take all the sleep supplements in the world but if your nervous system doesn’t feel safe, your body won’t fully ...
11/11/2025

You can take all the sleep supplements in the world but if your nervous system doesn’t feel safe, your body won’t fully rest.

When we’re under constant stress (even low-level stress we’ve learned to live with) our cortisol stays high, our mind stays alert, and our body stays on guard.

That 3 a.m. wake-up? The overthinking before bed? The exhaustion that never lifts?

They’re all signs your body is trying to protect you, not punish you.

The truth is, you can’t out-sleep stress.

Better sleep starts with better regulation during the day:
-Calming your nervous system
-Nourishing your body with balanced meals
-Building small moments of safety and rest into your routine

When your body feels safe, your sleep becomes deeper and more restorative, and you start to wake up feeling human again.

If you’ve tried everything and still feel wired but tired, this is your sign to focus on your nervous system first.

Learn more about how stress affects your sleep and book a consultation to start supporting your body naturally (link in bio).

Simple food wisdom that still holds true.Our great-grandmothers didn’t count macros or read ingredient labels, they ate ...
10/11/2025

Simple food wisdom that still holds true.

Our great-grandmothers didn’t count macros or read ingredient labels, they ate real food. Food that was grown, gathered, baked, or cooked. Not manufactured.

If your pantry or fridge is filled with items that come with long ingredient lists, unpronounceable additives, or “health” claims in bright packaging, your body’s probably working overtime trying to process it all.

Nourishing yourself doesn’t have to be complicated.

Go back to basics:
🥦 Fresh vegetables and fruit
🌾 Whole grains
🥑 Healthy fats
🌿 Herbs and spices
🥛 Real, minimally processed foods

Because your body recognises real food and that’s where true nourishment begins.


So, you’ve finished a course of antibiotics and now your digestion feels off. Maybe you’re bloated, tired, or your stoma...
09/11/2025

So, you’ve finished a course of antibiotics and now your digestion feels off. Maybe you’re bloated, tired, or your stomach just isn’t the same. You’re not imagining it, antibiotics can be really helpful when you need them, but they also wipe out some of the good bacteria in your gut that keep everything running smoothly.

The good news? Your gut can bounce back, it just needs a bit of support. Here’s how to help it heal.

https://plantnutritionandnaturopathy.co.nz/how-do-i-rebuild-my-gut-microbiome-after-antibiotics/

You might have heard the word perimenopause before, but what does it actually mean?If you’re in your late 30s or 40s and...
07/11/2025

You might have heard the word perimenopause before, but what does it actually mean?

If you’re in your late 30s or 40s and starting to notice changes in your mood, energy, sleep, or cycle then you could be in this natural (but often confusing) stage.

Let’s talk about what perimenopause is, what to look out for, and how to check what’s really going on in your body.

https://plantnutritionandnaturopathy.co.nz/how-can-you-check-if-you-are-in-perimenopause/

06/11/2025

Historically, women had far fewer menstrual cycles, around 30–40 in a lifetime.�This was because women:
* Began menstruating later
* Became pregnant more often and at younger ages.
* Breastfed for longer durations, often for years, which naturally suppresses ovulation and menstruation.
That meant long stretches of a woman’s life were spent in with no periods, either pregnant or breastfeeding.

Today, women experience around 400–500 cycles in a lifetime.�Modern changes have drastically altered that pattern:
* Earlier first period: Girls now start menstruating as early as 11–12 years old on average, compared to 16–17 historically.
* Fewer pregnancies: Women have fewer children and often delay childbirth.
* Shorter or no breastfeeding durations: Modern lifestyles and work demands mean less time in lactational amenorrhea.
* Longer lifespan: Women live decades beyond menopause, adding more total reproductive years.

The result: dramatically more lifetime exposure to oestrogen and progesterone.�With 10–15 times more menstrual cycles, women’s bodies experience chronic, repeated hormonal fluctuations and higher cumulative exposure to oestrogen which has been linked in research to:
* Higher rates of oestrogen-sensitive cancers (like breast, ovarian, and endometrial).
* Increased PMS, PMDD, and menstrual pain due to more frequent ovulation.
* Greater inflammatory load and hormonal stress on the body over time.

The broader implication:� Our biology hasn’t changed but our environment, stress, diet, and reproductive patterns have.�Modern women are living in a state their bodies weren’t originally designed for, cycling continuously for decades.
�That’s why supporting hormone balance, reducing stress, and caring for the liver, gut, and nervous system are more important than ever for long-term hormone health.

Reference:�Chávez-MacGregor, M., Brown, E. N., Lichtensztajn, D., & Kapphahn, K. (2008). Menstrual patterns and reproductive history: implications for modern women’s health.

If you feel like you’re always hungry (even after eating) your body is trying to tell you something. Constant hunger isn...
04/11/2025

If you feel like you’re always hungry (even after eating) your body is trying to tell you something.

Constant hunger isn’t about lack of willpower. It’s about imbalance.

When your blood sugar swings, your stress levels stay high, or your hormones are out of sync, your body goes into survival mode and hunger is its way of asking for safety and nourishment.

You might be:
-Skipping meals or eating too little
-Running on caffeine and adrenaline
-Dealing with stress or lack of sleep
-Riding a blood sugar rollercoaster
-Restricting foods your body actually needs

The truth? You don’t need more discipline, you need more balance.

Eat enough, rest more, and nourish your body like it’s on your team (because it is).

Read the full blog on my website for simple, science-backed ways to bring your hunger and energy back into harmony.

Do you feel like you’re constantly hungry, no matter how much you eat? You finish a meal, and an hour later your stomach...
02/11/2025

Do you feel like you’re constantly hungry, no matter how much you eat? You finish a meal, and an hour later your stomach’s growling again. Or maybe you can’t stop snacking, even when you know you’re full.

If that sounds familiar, you’re not alone and it doesn’t mean something’s wrong with you. Hunger is your body’s way of asking for something. The key is learning what it’s really asking for.

https://plantnutritionandnaturopathy.co.nz/why-am-i-always-hungry/

Ever felt like your heart is racing, your thoughts won’t stop, and you can’t seem to calm down no matter what you do? Th...
31/10/2025

Ever felt like your heart is racing, your thoughts won’t stop, and you can’t seem to calm down no matter what you do? That’s anxiety. Your body’s alarm system going off, even when there’s no real danger around.

And while long-term healing takes time, there are simple things you can do right now to help calm your body and mind.

Let’s talk about a few of them, the ones that actually work.

https://plantnutritionandnaturopathy.co.nz/what-reduces-anxiety-fast/

You’ve probably heard that intermittent fasting is the secret to better health, energy, and weight balance, but it’s not...
30/10/2025

You’ve probably heard that intermittent fasting is the secret to better health, energy, and weight balance, but it’s not right for everyone.

Fasting can support blood sugar balance, digestion, and focus if your body is already in a place of safety and regulation.

But if you’re running on stress hormones, skipping meals, or living in a constant state of “go, go, go,” fasting can do more harm than good.

For many women (especially in their 30s, 40s, and beyond) fasting can:
-Spike cortisol (your stress hormone)
-Disrupt hormones and cycle balance
-Lead to cravings, anxiety, or poor sleep
If your body feels better with a warm breakfast, steady meals, and gentle overnight fasting — that’s your sign.

The goal isn’t to eat less. It’s to eat in a way that feels safe and supportive for your body.

Start by tuning in, not cutting out.

Your hormones will thank you for it.

̇ntermittentfasting

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