Samantha Bolitho Naturopathy

Samantha Bolitho Naturopathy • Online consultations

• Naturopath

• Herbal, nutritional, lifestyle & diet advice

One of the most common conversations I’m having with women right now is about cycles that no longer feel like their norm...
09/06/2026

One of the most common conversations I’m having with women right now is about cycles that no longer feel like their normal rhythm.

Heavier bleeding. Longer cycles. More intense PMS. Less stress tolerance. Worsening sleep. Feeling more anxious or irritable. Unexpected changes.

For many women, these can be part of the perimenopausal transition - and for some, it can feel like things are a little less familiar… in mood, energy, reactions, and the way they usually move through life.

As the communication between the brain and ovaries begins to change, cycles can become a little less predictable.

Hormones don’t simply decline in a steady pattern.

Oestrogen can fluctuate quite dramatically, while calming progesterone often begins a more gradual downward trend.

Hot flushes can get the most attention, but they’re rarely the first change women notice.

It’s often the feeling that your cycle is no longer behaving in the predictable way it used to.

And while that can feel unsettling, there is so much that a naturopath can do to help support you through the journey 🤍

A phrase many women come across online is “oestrogen dominance”.But sometimes, there’s little explanation around what th...
11/05/2026

A phrase many women come across online is “oestrogen dominance”.

But sometimes, there’s little explanation around what that actually means.

Often, it doesn’t necessarily mean the body is producing a huge amount of oestrogen.

Sometimes it’s more about balance.
This is where the term “relative dominance” comes in.

For some women, symptoms associated with oestrogen excess can appear when progesterone is lower in relation to oestrogen - particularly during times of stress, perimenopause, poor sleep, or after long periods of depletion.

For others, it may be that hormones aren’t being metabolised and eliminated as effectively as they could be through the liver, gut and bowels.

And sometimes… it’s a combination of both.

This is why symptoms like:

• heavy or clotting periods
• breast tenderness
• fluid retention
• PMS
• mood shifts
• headaches
• irritability
• irregular cycles

can have more than one contributing factor beneath the surface.

I think women are often given fragmented information about their hormones, when really the body is an amazing, complex vessel that is constantly working in relationship with the rest of what’s happening inside and around us.

Stress, nourishment, sleep, digestion, nervous system load, liver pathways, personal care products, environment… it all matters.

08/05/2026

If a girlfriend sat across from me and said:
“My periods have been so heavy and clotty lately… and I feel swollen and blah every month.”

This is the kind of thing I’d probably start chatting about (and a glimpse into how I do it at home).

Broccoli sprouts 🌱
Grown on your kitchen bench.

They’re tiny, but incredibly concentrated in compounds that support healthy oestrogen metabolism, which is something I often think of when women are experiencing symptoms like heavy bleeding, clotting, fluid retention and PMS.

What’s fascinating is that broccoli sprouts are far more concentrated in these beneficial compounds than mature broccoli 🥦

Just something small you can do at home to support your body and the way it clears hormones.

I love them because they feel simple and realistic.

Of course, hormone symptoms are rarely about one single food. But I feel women often benefit from small daily routines that create meaningful changes over time.

And honestly, they taste fresh, slightly peppery, and make almost any meal feel a bit more alive.

A little clinic update from me -I’m so happy to be sharing that I’ll soon be returning to in-person naturopathic consult...
03/05/2026

A little clinic update from me -

I’m so happy to be sharing that I’ll soon be returning to in-person naturopathic consultations, offering a small number of face-to-face sessions each week from the beautiful .

For those who’ve been waiting for in-person appointments, this option is now open for bookings. And for those who prefer the comfort and flexibility of online care, that will absolutely continue as well.

If you’d like to work together, you can find more details and booking information via the link in my bio, or you’re always welcome to reach out directly.

It feels really special to be able to offer both ways of working together again.

30/04/2026

Begin your home apothecary.

A thoughtful invitation into growing, tending, and working with your own herbal remedies - right from your garden.

I’ve created a small-batch Apothecary Garden Kit that brings together four traditional medicinal plants — chamomile, calendula, echinacea, and lemon balm — chosen for their long history of everyday herbal use to get you started. Paired with simple guidance to walk you from seed to cup.

More than a seed kit, it is an invitation to slow down and reconnect with the grounding rhythms of nature and using plant remedies in your home.

Inside your kit:
- 4 medicinal herbal seed packets
- illustrated growing + traditional use guidance
- hand-prepared wooden plant markers
- biodegradable growing tray
- dried herbal tea sample
- seasonal dried botanicals

Every box is assembled by hand in small batches, with natural materials and care in every detail.

A simple beginning - whether you’re new to herbs or returning to them.

—

This is a limited first release.

Pre-orders now open | $49
Local delivery and postage available.

Order via link in bio 🌿

28/04/2026

There’s something special about growing your own herbs. It has become one of the most grounding parts of my week.

Chamomile, lemon balm, calendula, echinacea…�simple plants, but each with their own healing purpose.

I’ve been putting together something behind the scenes. A small, apothecary-style starter seed kit designed to help you grow and enjoy your own herbal medicine at home.

A simple, grounding ritual. Plant, tend, pick, and brew.

A limited release is coming soon.
I’ll share a little more over the coming days 🤍

01/04/2026

This is what autumn looks like in our family… being the daughter of an orchardist.

Baskets filled with fresh apples picked with my kids, carried home and turned into something warm in our little kitchen. Some for now and some tucked away for the cooler months to come. The kind of day where the whole kitchen smells like apples.

Gently stewed apples are something I come back to often, at home and in clinic- softened, easier on the gut, with their pectins released to gently nourish as a prebiotic. Soothing, non-abrasive, supportive of digestion… and one of my favourite parts- warming and energetically supportive to vitality.

This is the kind of nourishment I return to. Simple, seasonal, and deeply supportive.

21/03/2026

Calendula harvest 🌼🐝
Sun-soaked golden petals for teas, oil infusions, bath soaks & balms.
Working closely with the medicinal plants in my garden and creating seasonal remedies for my little family.

16/03/2026

Family favourites can be a great opportunity to add nutrient dense ingredients- and sausage rolls are a perfect example, with minimal resistance from the little people in your life who may or may not be having a fussy day… week… or year.

Ingredients:

7 sheets puff pastry (my favourite is Careme)
1kg lean grass-fed beef mince
3-4 cups vegetables, finely grated with excess juice squeezed out (carrot, zucchini, baby spinach)
2 eggs
2-4 tsp beef liver or spleen powder
1 tbsp tomato paste
1 tsp Italian herbs
Garlic and pepper, optional
A dash of milk, to glaze

Method:

1. Preheat oven to 200•C. It’s important that the oven is nice and hot.
2. Defrost pastry and lay out 7 sheets.
3. Combine mince, veg, eggs, organ powder, tomato paste, herbs and seasoning in a bowl.
4. Mix well. I find this works best if using hands to combine.
5. Divide mixture into 7 log-shaped portions.
6. Lay portions along the edge of each pastry sheet and roll into a log.
7. Slice each log into 7-8 sausage rolls and place on a lined baking tray.
8. Brush with milk and bake for 20-30 mins, or until golden.

These freeze really well, which is why I love that this recipe makes roughly 50 sausage rolls! Some for now… and some for the freezer.

When it comes to improving iron levels, both the form of iron in supplements and how iron is eaten in food can make a bi...
12/03/2026

When it comes to improving iron levels, both the form of iron in supplements and how iron is eaten in food can make a big difference.

In practice, I often see women who have tried traditional iron supplements like iron sulphate, only to stop taking them because of side effects like nausea, constipation or stomach discomfort.

Some forms of iron are simply harder for the body to tolerate and absorb. Others, such as iron bisglycinate, are designed to be more bioavailable- meaning the body can absorb and utilise the iron more easily, and they tend to be much gentler on digestion.

Food sources matter too.

If you tend to struggle with iron levels, a few gentle strategies can help your body absorb more from what you eat:
• Include iron-rich foods regularly (red meat, liver, shellfish, legumes, leafy greens).
• Pair iron foods with vitamin C sources like citrus, berries, capsicum or tomatoes.
• Avoid tea, coffee or dairy with iron-rich meals, as they can reduce the absorption.

For many women and growing children, improving iron levels is not just about taking a supplement.

It’s often about understanding why your levels have crime low, finding the right combination of supportive foods, a well tolerated form of iron supplement if needed and learning to understand what your body may be asking for beneath the surface.

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Shepparton, VIC
3630

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+61405673182

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