10 tips for your naturopathic care on a budget

Unless you've been living under a rock, you've likely noticed how much more everything is costing - your mortgage or rent, petrol, electricity, GP fees, A2 milk, blueberries, you name it.

I know this has left some of you wondering how to fit your health care, and particularly your naturopathic care, within this landscape.

I've put together some tips for you...

#1. Always go back to basics

No amount of supplements can replace eating well, sleeping well and playing well (you can eat well on a budget, read here and here). These are the basics. These are fun-da-men-tal to good overall health, good hormonal balance, and good fertility. Good bones, good muscles. Good mood and good times. Kitchen-cupboard-medicine is real. So go for a walk, drink some water, get to bed early and take this as #1 before you read the rest of my tips...

#2. Schedule your appointments in the best way possible

Where possible try to schedule your follow-up appointments in the best way for us to get the most out of our time together. This might be after you've done some blood tests and have results, or after you've seen your specialist. Maybe if we're working on your menstrual cycle / hormonal health, schedule a follow-up for after your periods. In these ways we can both note any changes and respond in a timely manner. 

I'll always suggest an appropriate follow-up time in your treatment plan, but don't hesitate to check in with me if you'll be getting your results a week after our scheduled appointment, or seeing your specialist the next day - in those cases it might be best to push our appointment back a week.

(Note, sometimes our health picture doesn't follow schedules...I'm always available for short Acute Care consultations for existing patients if something pops up between formal appointments)

#3. Take note of your signs and symptoms

This makes it easier for us to discuss exactly what’s going on for you...no guesswork required. Make a note of your signs and symptoms in your diary or Notes app - your headaches, sleep, digestion, or whatever we're working on together.

Everyone who menstruates should be charting their cycles, regardless of age and independently of whether you’re trying to conceive or not. At the very least diarise each Day 1 of your cycle.

If we're working on your menstrual health or you're trying to conceive, you know I want All-The-Details! In addition to basal temps + cervical mucus, most charting apps leave loads of room for you to add any of your own regular symptoms eg. menstrual flow, pain, headaches, breakouts, bowel movements etc. Note it all down. I love Kindara, you could also track via your iphone, and if you prefer paper or are concerned about how your data might be used, you can't go past the OG paper chart devised by charting pioneer, Francesca Naish.

#4. Let me know your budget, or if your budget changes

Maybe your income fluctuates, or maybe this month you need to start some expensive progesterone pessaries - that's ok. I don't want you to stop seeking treatment because of budget issues. If we need to revise your herb/supplements due to cost, let's do it. There’s always loads we can do within any budget, and if you go back to #1…some healthful interventions are even free!

#5. Putting things in order

I can also prioritise your herbs and supplements for you. Obviously each supplement is playing a role, but if it's not manageable to purchase each item I've prescribed, let me prioritise them for you.

#6. Quality is important

The quality of a nutritional supplement might be reflected in the nutrient form (eg. ubiquinol vs ubiquinone), or the nutrient dosage (eg. 100mg ubiquinol vs 300mg),  or the excipients.

With herbal medicine, the quality of a product might be reflected in the plant-part used (eg. root or leaf), whether the product contains standardised extracts used in research, the amount of herb used, or adulteration and substitution.

If you’re spending money on supplements you may as well be taking the right form at the best dose! I’m only ever going to prescribe for you top-notch-quality retail or practitioner products.

#7. Therapeutic dose matters

The therapeutic dosage is the amount of herb/nutrient needed for a therapeutic effect to take place. Some supplements look great because they’ve got 10 ingredients in them, but if you look more closely they’re all at an ineffective dosage range.

In other circumstances, different dosages of the same nutrient might be required depending on what action you’re after or the condition being treated eg. taking 600mg of inositol for Hashimoto's is perfect...but you'd need a dose 7x stronger than that for PCOS, or to support egg quality.

#8. Sometimes we can we do more with less

When formulating your treatment plan, where possible I often choose products that cover off a range of actions, thus reducing the number of supplements you might need. This usually means prescribing a powder…which I know some of you don't love!

So...my hot tips within these tips are:

• always mix your powders and drink immediately (the flavour and texture of most powders does not get better the longer it sits)

• using ice-cold water usually tastes better than room temperature water

• or try a strong juice like apple or pear

• some powders mix well in yoghurt (just add some fruit and enjoy)

• some can be disguised in a smoothie - choose strong and complementary flavours depending on the supplement eg. try banana / pineapple / papaya / coconut for 'tropical' flavoured powders, or berry / cacao for 'berry' flavoured powders. Or throw some of that strong apple / pear juice in as well!

#9. Best value

The cheapest brand isn't necessarily the best value. Sometimes you'll spend less by taking 1 x good quality supplement, versus taking 4 capsules of a cheaper brand to get the equivalent dosage.

#10. Take advantage of your good GP

In an ideal world all your healthcare providers would be happy to work alongside each other, in patient-centred collegiality.  This isn't always the case however, and unfortunately there is no Medicare rebate, or private health fund rebate, for naturopathy (this is a shame...don't get me started...).

But you know what, there's nothing like a good GP so, where you can, take advantage of them! Services ordered by your GP are, for the most part, eligible for a Medicare rebate eg. blood tests, cervical screens, breast checks, healthcare plans, ovulation tracking or IVF referrals, medication reviews, preconception checks, vaccination info etc. I love working collaboratively with your GP.

You’ve been reading these tips because the holistic management of your health and fertility is important to you - we are kindred spirits! I hope even one tip has provided guidance on how to get the most out of your naturopathic care.

But if your budget is fully stretched this month paying your mortgage and IVF fees…I totally get it, and it’s ok. You know what to do…

…Go back to #1.

♡

If you have any questions about your fertility, menstrual cycle, or overall health, make an appointment with Jacintha to discuss.