Courtney Bozinovski, a Clinical Naturopath and brain behind CB Naturopathy, is on a mission to elevate the well-being of her clients through holistic healing.

 

Name: Courtney Bozinovski

Pronouns: She/Her

Day job: Clinical Naturopath

Location: Wollongong

 

Describe your work in one sentence…

Filling in the missing puzzle pieces to better your health and well-being.

 

What are the top 3 things people come to you for?

Reproductive health, gut health and nervous system support.

 

How can naturopathic medicine help menstrual health?

We use naturopathic medicine to help the body regulate its hormones and ensure the body excretes excess hormones properly. Think of herbs like balancing a seesaw. For example, if we are experiencing too much of a certain hormone, such as endometriosis and too much oestrogen, we will choose an herbal medicine to help modulate the oestrogen.

We may also need to support the elimination of excess hormones, choosing herbal medicines or supplementation that can support the liver's function. We also want to ensure the gastrointestinal tract is supported for the final elimination of these hormones. Naturopathic medicine doesn’t just treat the symptoms but also supports the body’s ability to work as well as it can.

 

Can you explain the importance of a healthy gut?

They’re now calling the gut the second brain; it's that important in how we function. Our gastrointestinal system is home to a beautiful garden called our microbiome, and when in balance, it helps regulate hormones and boost our immunity and our mental health.

When the gut is inflamed, the microbiome is unbalanced, or the barriers are impaired, it can decrease neurotransmitter function, nutrient absorption, invading pathogens in places we don't want, and so much more. Our gut is a beautiful and vital first line of defence.

 

How does gut health play a part in balancing hormones?

The gut helps to regulate our hormones, modulates our stress hormones (which can also impact our reproductive cycle), removes excess hormones, regulates immune function, and so much more.

 

How can you tell if there is an issue with someone’s hormones?

My first big indicator is pain; if you are experiencing pain, that is a common symptom, but not a normal symptom. Believe it or not, there are people out there who experience no pain with their period. But here is a little list:

• Pain: During or between periods, painful intercourse, aches and pain down your legs or up your back (kind or radiating from your uterus)
• Menstrual blood: Heavy bleeding, clotting, light bleeding, irregular bleeding. Cycle under 21 days or over 35 days.
• Stomach: Bloating, nausea, diarrhea or constipation with menstruation.
• Mental health: Mood swings, increased feelings of depression and anxiety either with the menstruation or in the week leading up to it.
• Headaches: Around your bleed or throughout.
• Skin: Hormonal or “cyclic” hormonal breakouts that occur around the same time through your period, especially on the chin and the corners of your mouth.

 

Is there a connection between gut health and a healthy menstrual flow?

Due to the gastrointestinal tract's importance in hormone regulation and removal from the body, our gut is fast becoming a major system that needs support for healthy menstrual flow.

 

What mods do you recommend to improve gut health?

• DIET: Ensure you eat enough fibre daily (30 grams a day). Fibre helps modulate the gut microbiome, satiety, and clearance of body waste. Aim to include a variety of foods in the diet, such as flax seeds, legumes, sweet potatoes, avocado, almonds, pears, whole oats, apples, bananas, broccoli, and Brussels sprouts. Eat the rainbow. Make your meals bright and colourful with a variety of fruits and vegetables.
• HYDRATION: It's winter, and we see a dramatic drop in fluid intake and a rise in constipation. Make sure you are hitting your water intake goals. Aim for between 1.5ml and 2L a day. If you are finding it hard, maybe try adding a little herbal tea, such as peppermint or ginger. Or make your water fun by adding fruits like blueberries or lemons and set a timer to remind yourself to drink.
• LIFESTYLE: Sunlight, sunlight, sunlight! Vitamin D reduces inflammation and heals our gut. During summer, we need a minimum of 15 minutes in the sun to help our vitamin D levels; in winter, on a cloudy day, I suggest more time, like 20-25 minutes. Sleep impacts our gut health! We are a wired but tired society, and sleep is so important. Our phones have great settings now. Put on your nighttime settings, use your blue light filters, and aim to be off your phone 1-2 hours before bed. Finally, movement helps the gut muscle move everything along. Any type, just move your body daily in a way that feels right to you – it doesn’t have to be complicated.

 

What are three gut health builders to help period pain?

Eat enough fruit and vegetables daily. Include magnesium-containing foods in your diet, such as dark chocolate, spinach, avocados, almonds, cashews, pumpkin seeds, legumes, chia seeds, and lentils. You should have enough omega-3 fatty acids in your diet, such as from fatty fish, nuts, seeds, kidney beans, and edamame.

 

What are the key herbs that support hormones?

From an herbal medicine perspective, we may use Paeonia, Vitex-angus-castus, Ashwagandha, and more! Please remember that we have safety guidelines for the use of these herbs because they work well. They should only be taken after someone has made sure they do not interact with your current medications and are the right thing for your needs!

 

Why do womxn of all ages need to pay attention to hormone health?

Women should consider making changes as early as we can to ensure we can live a happy and healthy life in our next phase. Rates of bone health issues and heart issues increase for women post-menopause. Spending the time now to ensure we are regulating our hormones can not only reduce the possibility of the typical symptoms of menopause but also prepare other parts of the body for the changes that come with menopause, including reducing inflammation and improving bone health. We want to not only live long but live well.

 

What’s your number one health message?

Pain is not normal; it is common, but it is not normal. I hear you, see you, and believe in your struggles; they are not in your head.

 

MY CYCLE

My period in three words: Winter has arrived. (This is a Game of Thrones reference, haha.) Endometriosis girly here, so it isn't always a vibe.

Period self-care means: Caring for yourself the way you would care for a friend: with kindness, purpose and understanding.

Period self-care toolkit: Heater packs, hot showers, yummy and nutritious foods.

Best period hacks: Try to understand that we are complex and go through a range of hormonal changes in an average 28-day cycle. Meet yourself where you are. Harness the ovulation motivation and acknowledge the slowness of the premenstrual and menstrual phase - rest, rest, rest.

On day 1, you’ll find me… Eating snacks, staying warm and being as kind to myself as possible

Scarlet pick: The Scarlet Period G-string - just because we are menstruating doesn't mean we need have to give up some piece of our sexuality! :)