The Benefits of Supervised Water Only Fasting
The Benefits of Supervised Water Only Fasting

Fasting is a practice that has been used for 1000’s of years. Millions of people fast around the world every year. When you are wanting to achieve a specific goal through fasting and have no experience with fasting it can be daunting to fast alone or worse in a house where everyone else is eating. What if you could have supervision? Fasting supervision through phone calls and video calls with a practitioner trained in Water Only Fasting can be supportive and increase the benefits of your fast. Read on to find out how.

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Water Fasting, Fasting, Prolonged Water Only FastKatherine MatthewsFasting, Supervised Fasting, Time Restricted Eating, Water Fasting, True North HealthComment
Iron Deficiency Anemia: Your options when it comes to prevention and care.
Iron Deficiency Anemia: Your options when it comes to prevention and care.

Iron deficiency is the most common deficiency for women worldwide (1). Iron deficiency affects 33% of non pregnant women, 40% of pregnant women and 42% of children around the globe (1). Despite global efforts to educate women and eradicate this health issue it is still prevalent (1). So what do you do if you think you have low iron? Read on to learn how you can check your iron stores and your options to increase them if they are low.

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Energy, Fatigue, Female Health, Mental HealthKatherine MatthewsIron, AnemiaComment
Long COVID: The importance of pacing for recovery.
Long COVID: The importance of pacing for recovery.

For people experiencing Long COVID a phenomenon termed “post-exertional malaise” (PEM) is a common experience (1). This is when you do physical activity, socialize, or perform a mental task and afterwards you have more severe symptoms (2). Many people with Long COVID are taking individual approaches to managing these symptoms including fatigue and ‘brain fog’ while trying to maintain activities of daily living and basic exercise (2). A practice called pacing has been found in research to be an effective way for people experiencing Long COVID symptoms to help manage energy and reduce fatigue.

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Inflammation, Covid 19, Long COVIDKatherine MatthewsLong COVID, COVID 19, fatigue, Post-viral fatigueComment
Long COVID or Post-acute Sequelae of COVID-19 (PASC): A naturopathic perspective.
Long COVID or Post-acute Sequelae of COVID-19 (PASC): A naturopathic perspective.

Almost three years on from the first New Zealand coronavirus cases and across the country there is a subset of patients that sustain an acute SARS CoV-2 infection (1). They develop a wide range of persistent symptoms that do not resolve over many months. This condition has been labelled Long COVID or Post-acute Sequelae of COVID-19 (PASC) (1).

Long COVID has been estimated to affect 30% to 45% of populations around the world (2, 3). Due to the majority of the NZ population contracting the virus later than the rest of the world the percentage of the population affected by Long COVID is still emerging.


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Inflammation, Covid 19, Immunity, Mental Health, Long COVIDKatherine MatthewsCOVID 19, Post-viral fatigue, Inflammation, Long COVIDComment
Estrobolome: Do our bacteria really turn our estrogen on or off?
Estrobolome: Do our bacteria really turn our estrogen on or off?

The estrobolome is an amazing new term used to discuss the intricate connection between our ‘estrogen’ and the ‘microbiome’ . Did you know that down there in your gut little species of bacteria are choosing whether you need more active estrogen or more inactive estrogen? We have known for a few years now how the gut plays a role in our mood and now we know it also plays a role in our hormonal balance.

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Gut Health, Inflammation, Female Health, Hormonal balance, microbiomeKatherine Matthewsliver, Hormones, Oestrogen, microbiomeComment
Gut Health & Mental Health: How connected are they?
Gut Health & Mental Health: How connected are they?

Many of us have learned to “trust our gut.” But if we ask most people what our digestive tract is for, they’ll probably explain it as a way of absorbing nutrients and disposing of waste. So where do phrases such as “trusting our gut” or “unable to stomach the results” come from? It turns out there is a two-way street between our digestive organs and our brains. What we eat and the state of our digestive tract can have a profound impact on our moods and behaviors. And probably unsurprisingly at this point, our gut microbiome is also involved.

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Gut Health, Inflammation, Mental Health, microbiomeKatherine Matthewsmicrobiome, stressComment
Fatty Liver Disease: How diet and herbs can reduce fatty liver and improve your liver health.
Fatty Liver Disease: How diet and herbs can reduce fatty liver and improve your liver health.

It is normal for the liver to contain some fat, but if fat accounts for more than 10% of the liver’s weight, then liver function may be impaired and serious complications may develop. There are many ways we can lean up our liver and get our health back on track through diet, herbs and exercise.

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Gut Health, Inflammation, NAFLD, Fatty Liver DiseaseKatherine Matthewsliver, Fatty Liver, Fatty Liver DiseaseComment
Depression and Inflammation: Is hidden inflammation affecting your mood?
Depression and Inflammation: Is hidden inflammation affecting your mood?

In the last 2 years we have all experienced Crisis in the form of a pandemic. In New Zealand we have seen a significant increase in Depression and Anxiety during this time(1). With women 58% more likely to be affected by depression than men (2). Termed by psychologists as ‘crisis fatigue’, a combination of chronic stress, anxiety, poor behavioral habits and loneliness, this constant state of pandemic alertness has led to to a state of apathy and burnout for many people (1). How is this connected to inflammation?

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Gut Health, Inflammation, Mental HealthKatherine Matthewsdepression, Major Depression Disorder Comment
Is one glass really ok? The harmful effects of alcohol and how to reduce them.
Is one glass really ok? The harmful effects of alcohol and how to reduce them.

Many people associate having a drink with a feeling of relaxation or a warm ‘buzz’, essentially using alcohol as a means of harmless fun. Whilst one or two glasses of wine, or a few beers, can be a nice way of unwinding, excessive consumption can have a significant impact on your health. So how does alcohol affect your body? Slurred speech, poor coordination, nausea, vomiting, lack of judgment, volatile emotions, and blackouts can all follow excessive alcohol consumption. Most people will have experienced one or more of these effects at some point, crossing the line from a moderate intake to an unhealthy consumption. Unfortunately or fortunately for us women these effects can often happen more quickly and have long term impacts on our hormones and menstrual cycles. Making alcohol my number one red flag when it comes to women hormones imbalances.

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Fatigue, Female Health, Gut Health, Hormonal balance, InflammationKatherine MatthewsalcoholComment
Vitamin D : Why you may not be getting enough and how to prevent deficiency.
Vitamin D : Why you may not be getting enough and how to prevent deficiency.

Vitamin D is commonly known as the sunshine vitamin. This amazing vitamin is synthesized from sunlight on our skin. In New Zealand with our long summers at our batches, the many days we spend outdoors, and lying on the beach, you wouldn't think we were susceptible to vitamin D deficiency. Commonly I hear from my clients, “I only need to expose myself for 10-20 minutes a day to get my vitamin D, right?” Unfortunately it's just not that simple, as studies estimate that almost half of the population in New Zealand have average vitamin D levels below 50 nmol/L classified as a mild deficiency, while 3-4% of people have levels lower than 17.5 nmol/L, classified as a severe deficiency. There are many ways in which you can prevent becoming deficient. Read on to find out how!


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Bone Health, ImmunityKatherine MatthewsVitamin D Comment
Time to 'un normalize' menstrual cramps or period pain: Understanding your root causes.
Time to 'un normalize' menstrual cramps or period pain: Understanding your root causes.

If your struggling with period pain, uncomfortable menstrual cramps, or mildly annoying and painful periods each month your not alone. About 50% of all women are struggling with you. In one study in New Zealand half the women reported some dysmenorrhea, and 520 had 'significant period pain (1). It is so common that women often think it’s normal (2) and don’t seek help for it (3). I am here to tell you that pain is never normal, and you don’t have to put up with it! There are effective, natural ways to combat period pain, so you can feel more like yourself all month long.

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Female Health, Hormonal balanceKatherine MatthewsPeriod pain, dysmenorrhea, menstrual crampsComment
Tackling Traveler's Diarrhea aka Bali Belly Naturally: How to Get Your Gut Back on Track After Getting Sick on Holiday
Tackling Traveler's Diarrhea aka Bali Belly Naturally: How to Get Your Gut Back on Track After Getting Sick on Holiday

Evading this season’s colds, coughs and flu can feel like an uphill battle through a treacherous warzone. As you forge through uncharted territory, you remain constantly vulnerable to an enemy ambush closing in on you. The same can be said of your body during winter, when it must regularly defend against viruses and bacteria. Poor battle tactics, such as inadequate immune defenses, can increase the chance of viruses and bacteria leading to an infection. Fortunately, arming yourself with tools that enhance your immune response can turn the tables on the enemy and mount a counterattack that could win the war, allowing you to conquer any bugs that may come your way.

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Immunity, microbiome, Gut Health, Inflammation, FatigueKatherine MatthewsImmune System, microbiome, bali belly, get rid of bali belly, traveler's diarrhea, Traveler's diarrhea treatment Comment
Natural Resilience Against Colds and Flus: Lifestyle Habits that puts you at risk and how to fix them.
Natural Resilience Against Colds and Flus: Lifestyle Habits that puts you at risk and how to fix them.

Evading this season’s colds, coughs and flu can feel like an uphill battle through a treacherous warzone. As you forge through uncharted territory, you remain constantly vulnerable to an enemy ambush closing in on you. The same can be said of your body during winter, when it must regularly defend against viruses and bacteria. Poor battle tactics, such as inadequate immune defenses, can increase the chance of viruses and bacteria leading to an infection. Fortunately, arming yourself with tools that enhance your immune response can turn the tables on the enemy and mount a counterattack that could win the war, allowing you to conquer any bugs that may come your way.

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Sleep, Immunity, microbiome, Vitamin CKatherine MatthewsImmune System, colds, flus, sleeo, microbiome Comment
How to recover from Glandular Fever, naturally.
How to recover from Glandular Fever, naturally.

Sick and tired of being tired and sick? You may want to do some investigating, especially if you are noticing symptoms persisting for longer than a few days. Glandular fever or mononucleosis (mono), often transmitted through saliva, is commonly known as the kissing disease. It is a potentially debilitating illness that is most commonly seen in young adults and adolescents. The most common cause of mono is the Epstein-Barr virus (EBV).

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Fatigue, Immunity, Glandular FeverKatherine Matthewsmental health, relaxation, fatigue, Glandular Fever, Post-viral fatigue Comments
Pregnant and Plant Based? Your Guide to a Healthy Vegan/Vegetarian pregnancy.
Pregnant and Plant Based? Your Guide to a Healthy Vegan/Vegetarian pregnancy.

Eating whole food plant based has many benefits. However sometimes finding trusted information for how to do this in pregnancy can be hard. Plant foods provide plenty of vitamins and minerals that keep you feeling healthy, however, like any other diet it requires careful planning to prevent nutritional deficiencies. This is particularly the case during pregnancy, when nutrient requirements skyrocket to support the growth of your baby, making deficiency more likely to occur. The key to a healthy pregnancy is ensuring you have your fill of key nutrients so that you and bub remain healthy and happy.

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Pregnancy, PreconceptionKatherine Matthewspregnancy, pregnant, vegan, vegetarianComment
Pregnancy & Omega 3's: Why they are Essential For Your Baby’s Brain.
Pregnancy & Omega 3's: Why they are Essential For Your Baby’s Brain.

If you have ever browsed the shelves of your local supermarket or Pharmacy, you will have seen bottles of omega-3 capsules, typically recommended for maintaining a healthy heart and for reducing inflammation in conditions such as arthritis. Did you know that these essential fatty acids are also vital for a healthy pregnancy and for the health of your baby?

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Pregnancy, Preconception, BreastfeedingKatherine Matthewspregnant, pregnancy, Baby, Preconception, omega 3Comment
Lifestyle and Herbal support for Anxiety
Lifestyle and Herbal support for Anxiety

Every year, around one in four New Zealanders experience anxiety in a way that makes it difficult to cope with daily life. Ranging in severity from a background level of worry to an overpowering force, anxiety can lead to difficulty sleeping, a racing heart, panic attacks, fatigue, digestive upset, sweating or headaches – interfering with your ability to live your life.

While anxiety can often feel insurmountable, there are several worry-busting habits you can develop to help minimize its effects. Read on to discover these top four habits that can leave you feeling more calm and in control.

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Mental Health, Anxiety, MindfulnessKatherine Matthewsanxiety, mental health, fibre, Inflammation, meditation, relaxation Comment
Anxiety in an unpredictable world: Creating head space naturally.
Anxiety in an unpredictable world: Creating head space naturally.

Feeling occasionally anxious is a normal response to modern life especially in the unpredictable events of 2020. However we don’t want this feeling to overwhelm and fill most of our days. It is hard when we are in this anxiety loop to get out of it which is where herbal medicine and specific nutrients can be our greatest friend. In this article I will list some of my favourite herbs and nutrients that regulate calming neurotransmitter production, calm down the fight flight response and help create that brain space so you can create shifts for long term reduction in your anxiety.

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Mental Health, AnxietyKatherine Matthewsanxiety, mental health, fibre, InflammationComment
The microbiome-fibre connection
The microbiome-fibre connection

When it comes to regularity, its all about the fibre!

Did you know there are some indigenous populations that eat over 500 different kinds of plant fibres every year? Most of us are hoping to get 30 different kinds a week let alone 500. As you will be reading about soon, a variety of plant foods builds ‘microbiota variety’ in the microbiome which supports regularity when it comes to using the rest room.

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Gut Health, Energy, Immunity, microbiomeKatherine MatthewsGut Health, bloating, gas, fibre fueledComment