Amelia Hetherington shares her holistic approach to supporting health - from balancing hormones to promoting gut health and self-care.

 

Name: Amelia Hetherington

Pronouns: She/Her

Day job: Clinical Naturopath and Radiance Retreat Host

Location: Sydney

 

Your work in one sentence…

Supporting women to become their most vibrant, healthy selves.

 

What inspired you to take this path?

Due to my lengthy health journey (which so many practitioners can relate to), I just fell in love with serving women, helping them find answers, and being there to hold and nourish them.

 

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

Hormone imbalances (hello PMS, endometriosis, period pain, and PCOS), gut health (bloating, constipation, digestive issues), and the nervous system (stress, anxiety, and low moods/energy levels).

 

What are common signs of hormone imbalance?

Most women generally sense that something isn't right, so connecting them to that is always fundamental. We look for premenstrual sensations like mood changes, tender breasts, mood fluctuations, fatigue, skin breakouts, and so on! It's always clear if a woman's cycle is not within the 'textbook' range of 28-32 days long with no pain or major symptoms. I am a nerd in testing, so I always do blood work or a DUTCH test to figure it all out for my clients.

 

In this case, how do you guide patients in understanding their cycles better?

I always walk them through the seasons of the cycle, and how I use the idea that our female cycles follow the patterns of the seasons: winter (menstruation), spring (pre-ovulation), summer (ovulation), and autumn (the luteal phase change). This allows them to reflect on how they may feel differently during these phases and to love and nourish themselves through each of them. I have a great podcast on this one, too!

 

How does gut health affect hormone balance?

Gut health is like the conductor of the hormone orchestra. Your gut microbiome helps process and eliminate excess hormones (like estrogen), preventing hormonal imbalances. If your gut isn’t happy - think bloating, irregular bowel movements, or inflammation - it can throw your hormone levels off track, leaving you with symptoms like PMS, period pain, or fatigue. A healthy gut means a more harmonious hormonal symphony.

What are the main culprits behind poor gut health?

Our modern lifestyle, which is full of processed foods, chronic stress, too much caffeine, and a lack of fibre, is one of the worst offenders. Add in low stomach acid, frequent antibiotic use, and sneaky food sensitivities, and you’ve got a recipe for gut chaos. Oh, and let’s not forget rushing meals or eating on the go - your gut needs time to digest in peace!

 

What are your top tips for improving digestion?

Go back to the basics and love yourself with a wholefoods and simple diet (meat and veggies are my go-to). Chew your food! Properly masticated food is easier on your gut. Eat various plant-based foods to diversify your microbiome - aim for 30+ different plants a week. Include fermented foods like sauerkraut, kefir, or miso for those gut-loving probiotics. Manage stress with mindfulness practices like deep breathing or yoga. Stay hydrated - it’s essential for digestion and regular bowel movements.

 

What’s your favourite gut-boosting meal?

I’m obsessed with a gut-nourishing bowl of miso salmon with roasted sweet potatoes, sautéed kale, and kimchi. Drizzle it all with tahini, apple cider vinegar, and olive oil for a yummy dressing - bonus points for adding a sprinkle of hemp seeds for omega-3s and gut-friendly fibre.

 

How can nutrition help with PMS or period pain?

It means everything. We are a product of what we eat; many are disconnected from that. Nutrition is your BFF when it comes to soothing PMS and period pain. Foods rich in magnesium (hello, dark chocolate and leafy greens) can ease cramps, while omega-3s (salmon, walnuts) reduce inflammation. Keeping blood sugar balanced by pairing protein with complex carbs helps stabilise mood and energy levels. Ditch the processed junk - it’s only fuelling the fire. So, choosing whole foods is the way to go.

 

What natural remedies do you recommend for menstrual health?

This is my fave place to lean into as a herbalist, and our plant allies are gorgeous here. Vitex (chaste tree) is incredible for hormonal balance, especially if your cycle is irregular. Ginger and turmeric work wonders for period pain and inflammation; research shows they can be as helpful as Nurofen in therapeutic dosages. Ashwagandha can support stress regulation, which is often a sneaky cause of hormonal chaos. Always check with a qualified practitioner to find what works for your unique body, angels.

 

What’s your advice for rebalancing after coming off hormonal birth control?

First, be patient - it can take a few months for your body to regain its natural rhythm. I have a four-step process I use when doing this with clients, as whatever was happening hormonally for you pre-pill can come back with a vengeance. I highly recommend working with a naturopath here. It's about supporting your liver to clear synthetic hormones, balancing nutrients depleted by the pill, supporting your blood sugars for hormone regulation, and supporting the gut microbiome.

 

Describe what period self-care means to you.

It’s about tuning into what your body needs at that moment. For me, it’s slowing down, sipping a warm cup of ginger tea, and embracing cozy comfort (hello, heat pack and fuzzy socks!). It’s also about permitting myself to say “no” and creating space for rest, reflection, or indulgence. I low-key love getting my period to use it as a monthly me-time and reset. My fiancée knows this rule!

 

Why are periods still considered taboo?

It’s the lingering shame and secrecy society has wrapped around menstruation for centuries. But let’s be real - periods are powerful! They’re a sign of health, vitality, and life-creating potential. Breaking the taboo starts with normalising conversations and unapologetically empowering women to own their cycles. I love dropping it into conversations with guys or family present to remove that taboo and make it just, “Yeah, we all get our period, so what?”

 

What’s your number one health message?

You are not meant to feel exhausted, bloated, or in pain every day. Listen to your body - it’s speaking to you. Prioritise nourishment, rest, and joy, and don’t hesitate to seek help when something feels off. You deserve to thrive, not just survive. If you are getting a message from your body, don’t ignore it.

 

What are your hopes for the future of periods and period talk?

I dream of a world where periods are as normal to discuss as your favourite Netflix show, menstrual products are accessible to everyone, and every girl grows up understanding her cycle as a source of power, not shame. Period positivity has the potential to change lives - and I’m here for it! I would love schools to provide more guidance and support for young women to embrace their cycles and the seasons within them!

 

MY CYCLE

• My period in 3-words: Warm, slow and cocoon.
• Period self-care toolkit: Warm drinks, brothy meals and rest.
• Best period hacks: Hot water bottles (try our NEW rae Heat Pad), period undies, TENs machine 
• Contraception of choice: Basal Body temperature tracking. 
• On day 1, you'll find me... snuggled on the couch with my journal, crystals and a cup of turmeric broth.
• Scarlet pick: Period undies all the way!!!