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Janelle Naturopath Janelle Zammit

WORLD MENOPAUSE MONTHWeight gain, brain fog, bloating, poor sleep… sound familiar during Menopause ?As a naturopath goin...
18/10/2026

WORLD MENOPAUSE MONTH

Weight gain, brain fog, bloating, poor sleep… sound familiar during Menopause ?

As a naturopath going through menopause naturally, these are 5 things I personally focus on to support my hormones, metabolism & wellbeing.

1. Gut Health - daily probiotics & prebiotic fibre to support my digestion and the estrobolome, which helps regulate oestrogen metabolism.

2. To help with Weight Gain & Metabolism
Focus on Creatine, protein, fibre & strength training to maintain muscle and support metabolism. I also use myo-inositol for metabolic support.

3. To help with Brain Fog, Sleep & Stress i focus on
Omega-3 fish oil, magnesium glycinate & L-theanine to support brain health, relaxation & sleep.
I prioritise quality sleep to help with memory & concentration.

4. My Diet, to help with Hot Flushes & Vaginal Health.
A Mediterranean-style diet, less alcohol, sugar & histamine triggers. Sea buckthorn oil may help vaginal moisture & vaginal probiotics.

5. Lymphatic Drainage & Fluid Retention
I regularly do Lymphatic massage, Pilates, walking & hydration to encourage my healthy lymph flow, circulation & reduce puffiness.

Menopause isn’t about taking endless supplements. It’s about knowing what your body needs.

My focus is on feeling strong, maintaining a healthy weight, supporting my brain & gut health and ageing well.

Could inflammation be affecting your skin, gut, joints, mood & memory?Inflammation isn’t just about swelling or pain. It...
17/10/2026

Could inflammation be affecting your skin, gut, joints, mood & memory?

Inflammation isn’t just about swelling or pain. It’s your body’s natural defence system, but when it becomes chronic, it can affect so much more than you realise.

Where can inflammation show up?

Skin – Breakouts & redness

Gut – Bloating & digestive issues

Joints – Pain & stiffness

Mood – Anxiety & irritability

Memory – Brain fog & forgetfulness

Metabolism – Insulin resistance

Try my 4 tips above to help manage inflammation and improve your health today.

Stress doesn’t just affect your mind—it can affect your gut, too. When life feels busy, supporting digestion can start w...
15/10/2026

Stress doesn’t just affect your mind—it can affect your gut, too. When life feels busy, supporting digestion can start with something simple: adding more fibre to your day.

Chia seeds are one of my favourite fibre-rich foods because they can help:

* Improve constipation & support bowel regularity
* Support the body’s natural waste elimination processes
* Feed beneficial gut bacteria
* Support healthy oestrogen clearance
* Help balance blood sugar & reduce cravings
* Support healthy cholesterol levels & long-term gut health

Regular bowel movements also support the body’s natural elimination processes, complementing healthy liver & lymphatic function.

These are my favourite Chia recipes.

1. BLUEBERRY VANILLA OVERNIGHT CHIA

* ¼ cup chia seeds
* 1 cup unsweetened almond milk
* ½ cup blueberries
* ½ tsp vanilla extract
* Optional: coconut flakes

2. GF OATS & CHIA OVERNIGHT JAR

* ¼ cup chia seeds
* ½ cup certified gluten-free rolled oats
* 1 cup unsweetened almond milk
* ½ cup berries or sliced banana
* ½ tsp cinnamon
* Optional: sliced kiwi on top

HOW TO PREPARE

Mix the ingredients in a glass jar, stir again after 10 minutes & refrigerate overnight for 6–8 hours. Add fresh fruit in the morning.

My tip: Add kiwi for extra fibre & natural enzymes to help support bowel regularity.

14/10/2026

My favourite Menopause Tips & Supplements.

Menopause can change how we store fat, particularly around the abdomen. It’s not just about eating less — it’s about supporting your metabolism.

1. Improve Insulin Sensitivity
Reduce constant snacking and balance meals with protein and fibre.
Follow a Mediterranean diet which focuses on fresh vegetables, fruit, fish, lean proteins, olive oil, nuts, seeds and wholegrains, while limiting processed foods, refined sugars and red meat.
Supplement: Myo-inositol may help if insulin resistance is present.

2. Improve Gut Health – Daily fibre, 30 gm fibre - 2 x kiwi fruit, Chia , oats, flaxseed & Probiotic or PaleoFiber.

3. Boost Muscle & Metabolism – drink green tea, Incline walk , Strength training 2 x wk & creatine 3–5g daily.

4. Support Sleep & Stress – Drink Sour cherry juice or calming Luka blend .
Take Magnesium glycinate

Healthy weight loss during menopause starts with supporting your metabolism, gut & hormones.
.

Stressed, bloated, tired & struggling to lose weight? Your cortisol could be playing a role.When cortisol stays elevated...
12/10/2026

Stressed, bloated, tired & struggling to lose weight? Your cortisol could be playing a role.

When cortisol stays elevated for too long, it can affect your sleep, digestion, hormones, immune system and abdominal fat storage.

As a Naturopath & Lymphatic Therapist, I help support the nervous system naturally through:

Cranial Massage – Helps release tension, encourage deep relaxation and calm the nervous system.

Herbal Medicine – Herbs such as withania, passionflower and lemon balm to support stress and sleep.

Targeted Supplements – Magnesium glycinate, L-theanine and B vitamins to support nervous system function.

Sleep & Lifestyle Protocol – Personalised nutrition, sleep routines and relaxation techniques to support a healthy cortisol rhythm.

It’s not just about reducing stress. It’s about supporting the whole body and helping you feel balanced again.

Want to improve your memory, focus & brain health?Whether you’re a student preparing for exams, experiencing brain fog d...
11/10/2026

Want to improve your memory, focus & brain health?

Whether you’re a student preparing for exams, experiencing brain fog during perimenopause, managing ADHD or wanting to support brain health as you age, nutrition plays an important role.

What we eat can influence concentration, energy, mood and long-term cognitive health.

Some of my favourite brain-supporting foods are above

11/10/2026

Struggling with brain fog, poor concentration or mental fatigue during exams?

Whether you’re studying for exams, working long hours or simply feeling mentally drained, what you eat and how you support your nervous system can make a difference.

Some of my favourite brain-supporting foods are blueberries, walnuts, eggs, salmon and Greek yoghurt.

From a naturopathic perspective, I also look at
B vitamins for energy & focus,
Magnesium to help with sleep , Neurocalm for stress & anxiety
L-theanine to calm mind ,
These supplements are depending on individual needs.
DM to help you find what you need.

And don’t forget the basics — sleep, hydration, regular movement and adequate protein.

Your health & microbiome is unique, so why should your treatment be the same as everyone else’s?As a Naturopath, Applied...
08/10/2026

Your health & microbiome is unique, so why should your treatment be the same as everyone else’s?

As a Naturopath, Applied Kinesiologist & Lymphatic Therapist, I look beyond individual symptoms to understand the bigger picture — gut health, hormones, energy, nutrition & lymphatic health.

Applied kinesiology uses gentle muscle testing to assess how muscles respond to pressure. I use this complementary technique alongside health assessments, microbiome & DNA testing where appropriate, to help personalise your treatment plan.

After more than 30 years in practice, I believe in treating the individual, not just the symptoms.

08/10/2026

Your health & microbiome is unique, so why should your treatment be the same as everyone else’s?

As a Naturopath, Applied Kinesiologist & Lymphatic Therapist, I look beyond individual symptoms to understand the bigger picture — gut health, hormones, energy, nutrition & lymphatic health.

Applied kinesiology uses gentle muscle testing to assess how muscles respond to pressure. I use this complementary technique alongside health assessments, microbiome & DNA testing where appropriate, to help personalise your treatment plan.

After more than 30 years in practice, I believe in treating the individual, not just the symptoms.

06/10/2026

What I’m doing differently over 50 for lymphatic health & longevity

As I get older, I’m not just thinking about weight or how I look — I’m thinking about how well my body functions and ages.

Some of the things I regularly incorporate:

* Vibration plate – 5–10 minutes for movement & circulation
* Walking daily to keep my body & lymph moving
* Pilates for mobility, core strength & posture
* Weights to maintain muscle & bone strength as I age
* Dandelion tea for gentle digestive & liver support
* Chlorophyll in my water
* Magnesium daily
* Collagen powder for protein & connective tissue support
* Fibre & probiotics for a healthy gut & microbiome
* Water & electrolytes for hydration
* Glutathione/antioxidant support for cellular & liver health
* Detox/liver-support powders occasionally
* Regular lymphatic massage to support fluid movement & drainage

Over 50, I’m much more focused on supporting my gut, liver, lymph, muscles & cellular health.

Longevity isn’t one big thing — it’s the small things you consistently do every day.

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North Bridge, NSW

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