Helena Netscher Naturopathy

Helena Netscher Naturopathy 🌸 Women’s Health Naturopath
✨ Hormones, skin care, gut health & motherhood
💻 Telehealth - Australia wide
⬇️ Work with me www.helenanetscher.com.au

Including phytoestrogen-rich foods in your diet is a simple way to support hormone balance during perimenopause. If you’...
24/06/2026

Including phytoestrogen-rich foods in your diet is a simple way to support hormone balance during perimenopause.

If you’d like to learn more about navigating perimenopause naturally, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





As a naturopath, I absolutely value nourishing food, daily movement, optimal sleep, stress management and supporting the...
19/06/2026

As a naturopath, I absolutely value nourishing food, daily movement, optimal sleep, stress management and supporting the body naturally.

But I also stay up too late sometimes.

I rarely get 8 hours of sleep.

There are days when my to do list is overflowing, my brain is at capacity and life feels messy.

Because I’m human.

And the women I work with are human too.

Some are navigating newborn life.
Some are juggling work and motherhood.
Some are supporting their families while trying to keep their own heads above water.

The wellness world can make it seem like health requires doing all the things all the time.

The perfect diet.
The perfect routine.
The perfect morning.
The perfect supplements.
The perfect sleep.

But real health isn’t about perfection.

It’s about meeting yourself where you’re at.

Some seasons you’ll have capacity for more.
Some seasons you’ll focus on one small thing at a time.

And both are okay.

As a practitioner, my goal isn’t to help women create a perfect life.

It’s to help them find realistic, sustainable ways to support their health within the life they’re actually living.

Because health should support your life, not become another thing you feel guilty about.

🩷 Progress over perfection.
🩷 Consistency over intensity.
🩷 Small steps still count.

What is one thing you’re giving yourself permission to let go of right now?

Phytoestrogens are plant compounds that gently mimic y in the body, making them especially supportive during perimenopau...
18/06/2026

Phytoestrogens are plant compounds that gently mimic y in the body, making them especially supportive during perimenopause and menopause.

The top sources include:
- Unprocessed soy foods like whole soy milk, tempeh, tofu and edamame
- Flaxseeds
- Sesame seeds
- Legumes like chickpeas, lentils and beans
- Wholegrains like oats, rye and brown rice

Including a variety of these foods in your diet may help ease symptoms like hot flashes, protect bone and heart health, and support overall wellbeing through your menopausal transition.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause can be found - https://www.helenanetscher.com.au/shop/p/a-holistic-guide-to-perimenopause 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Magnesium is one of the most important minerals to focus on during perimenopause. It helps maintain bone and muscle stre...
17/06/2026

Magnesium is one of the most important minerals to focus on during perimenopause. It helps maintain bone and muscle strength, lowering the risk of osteoporosis. It also supports hormone and neurotransmitter regulation, which can ease mood swings, irritability, and muscle pain. Magnesium’s natural calming effect makes it especially valuable for stress relief, helping to reduce tension and anxiety. Finally, it plays a key role in cardiovascular health, regulating blood pressure and supporting healthy blood vessels.

Increase magnesium-rich foods like spinach, pumpkin seeds, almonds, cashews, black beans, edamame, tofu, avocado, quinoa, brown rice, oatmeal, dark chocolate, and bananas.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Vitamin D deficiency is common during perimenopause, yet it’s often overlooked. Adequate vitamin D levels are crucial no...
17/06/2026

Vitamin D deficiency is common during perimenopause, yet it’s often overlooked.

Adequate vitamin D levels are crucial not only for bone health but also for muscle strength, immune regulation, cardiovascular function, blood sugar balance, mood, and even vaginal and urinary health.

As oestrogen declines, calcium absorption decreases, leading to bone loss and a higher risk of osteoporosis and fractures. Vitamin D helps counter this by supporting calcium absorption and regulating parathyroid hormone. It also plays a role in muscle function, helping to maintain strength and prevent falls.

Emerging research suggests that vitamin D may support heart health, reduce insulin resistance, and lower inflammation, all of which are important during the menopausal transition. It may even have protective effects against some cancers and support mental health by regulating mood-related brain chemicals.

Low vitamin D has been linked to increased rates of depression, genitourinary symptoms, and poorer quality of life in menopausal women.

Ensuring sufficient vitamin D through sunlight, food sources, or supplementation is a low-cost, safe, and evidence-based strategy to support wellbeing during and peri & post menopause.

PMID: 37378077

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Phytoestrogens are plant compounds that have a similar structure to oestrogen. They can bind to receptors in the body an...
16/06/2026

Phytoestrogens are plant compounds that have a similar structure to oestrogen. They can bind to receptors in the body and exert weak oestrogen effects, making them beneficial for oestrogen swings and associated symptoms during perimenopause.

There are two main types of phytoestrogens:

💛 Isoflavones: Found primarily in soy-based foods like tofu, tempeh, edamame, and soy milk. They have a structure similar to oestrogen and can bind to oestrogen receptors in the body, which may help reduce hot flashes, support bone health, and improve cardiovascular function during perimenopause.

💚 Lignans: Found in flaxseeds, sesame seeds, whole grains, and some fruits and vegetables. Once ingested, they are converted by gut bacteria into compounds with weak oestrogen-like activity. Lignans may help support hormone balance, breast health, and offer antioxidant and anti-inflammatory benefits.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Hello, I’m Helena 🩷I’m a Naturopath and have been in practice for the past 9 years. Since becoming a mum myself, I’ve de...
16/06/2026

Hello, I’m Helena 🩷

I’m a Naturopath and have been in practice for the past 9 years. Since becoming a mum myself, I’ve developed a special interest in women’s health and supporting women through the many stages and transitions of life.

A few things about me:

✨ Mum of two
🐶 Dog mum
🎨 Mosaic enthusiast (what started as a hobby 2 years ago has become a bit of an obsession!)
☕ Almond chai latte lover
🌿 Happiest outdoors, at the beach, or surrounded by nature (minus spiders or snakes)
✈️ Always researching and planning our next family holiday adventure
🩷 Favourite colour: Pink (if that wasn’t already obvious!)

When it comes to my work, I’m passionate about helping women better understand their bodies and feel supported in their health journey.

Whether it’s hormones, cycle health, perimenopause, gut health, fatigue, stress, or simply feeling like yourself again, my goal is to provide practical, evidence-informed support that works in real life.

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Here are my top nutrition tips for perimenopause:1. Prioritise protein with every meal to support muscle mass and metabo...
15/06/2026

Here are my top nutrition tips for perimenopause:

1. Prioritise protein with every meal to support muscle mass and metabolism.

2. Increase fibre intake to balance blood sugar and support gut health.

3. Ensure adequate calcium and vitamin D to protect against bone loss.

4. Include omega-3s from fatty fish (salmon, sardines) for inflammation and mood.

5. Reduce added sugars and refined carbs to stabilise hormones and energy.

6. Eat more whole plant foods to boost antioxidants, fibre, and phytoestrogens.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





Certain nutrients are especially important during perimenopause to support your body through the hormonal changes. Calci...
12/06/2026

Certain nutrients are especially important during perimenopause to support your body through the hormonal changes.

Calcium helps protect bones as declining oestrogen increases osteoporosis risk, while vitamin D is crucial for calcium absorption, muscle strength, and immune function. Magnesium supports bone and muscle health, activates vitamin D, and may help ease symptoms like anxiety, poor sleep, and headaches. Omega-3 lowers inflammation, supports cardiovascular health, and can improve mood and cognitive function.

Together, these nutrients form a strong foundation for maintaining resilience, energy, and long-term health through the perimenopausal transition.

If you’d like to learn more about navigating perimenopause, my ebook A Holistic Guide to Perimenopause is linked in my bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au⁠
E: [email protected]⁠
IG: helena_netscher_naturopathy
FB: Helena Netscher Naturopathy





As oestrogen declines in perimenopause, bone loss naturally speeds up, making calcium even more important. Meeting your ...
10/06/2026

As oestrogen declines in perimenopause, bone loss naturally speeds up, making calcium even more important. Meeting your needs through food is the best place to start.

Here are the top calcium-rich foods to include in your diet:

Milk
Cheese
Yoghurt
Sardines
Almonds
Leafy greens
Calcium-set tofu
Fortified plant milk

Including a variety of these foods each day helps support bone density and lower osteoporosis risk as you move through this stage of life.

If you aren’t meeting your dietary calcium needs, it’s important to chat to a practitioner about calcium supplementation.

If you’d like to learn more about navigating perimenopause, ebook - A Holistic Guide to Perimenopause is linked in bio 🤍

Find me here 👇🏽
W: www.helenanetscher.com.au
E: [email protected]
IG: helena_netscher_naturopathy
FB : Helena Netscher Naturopathy





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