ARE YOU LIVING WITH VITALITY?

Combining Traditional Wisdom with Evidence-Based Healing

Tamara offers consults both in clinic and over the phone with a focus on clinical herbalism for Family Health. She works within the Naturopathic framework to help you and your family to thrive.

With a young family herself, Tamara understands the ups and downs of being a parent and wanting the best for her family and their health. Her aim is to understand her clients personal health journey and create an individualised plan to enable them to feel energetic and vibrant.

Tamara believes that community is important and she will happily work alongside other healthcare practitioners to ensure her clients recieve the best outcomes.

Learn More about Tamara

Tamara's specialites

Gut health

Our gut health has a HUGE impact on all other aspects of our health, from our skin to our mental wellbeing. Tamara specialises in improving your digestion and elimination as well as restoring the gut-immune interface for better overall health. This has full body benefits including dampening down autoimmune disease, improving chronic skin conditions and relieving digestive discomfort and food senstivities. She is an accredited GEMM practitioner.

Hormonal health

Tamara is skilled at prescribing herbal medicine to help shift hormonal imbalances including reproductive hormones, stress hormones and metabolic hormones. Whether you are 16 or 60, Tamara can assist with hormones gone crazy including insulin resistance and weight loss, PMS, PMDD, pregnancy and the perimenopausal transition and adrenal hormonal shifts (think burn out and chronic fatigue).

Children's health

With children herself, Tamara loves to work with the little ones. She assists with children's sleep issues, poor immune function, gut issues, parasitic infections, anxiety, bedwetting and all the common childhood illnesses. If you're looking for a natural holistic approach to your child's health conditions, Tamara will be able to guide you safely. She offers reduced rate consults for children to help keep naturopathic medicine accessible to families.

Echinacea for Immune Support

I do love Echinacea in the lead up to winter. It’s a great all round immune modulating herb to help prevent infections and shorten their duration. It’s safe for kids and pregnant women at the correct dose. Quality, preparation and dose are all important for Echinacea to be effective.

Echinacea is useful for:
- acute and chronic infections caused by viruses, bacteria or parasites
- Infections of the respiratory, gastrointestinal and urinary tracts, particularly the common cold, flu, sinusitis, bronchitis, cystitis, tonsillitis, laryngitis and mouth ulcers
- Skin conditions, especially eczema, psoriasis, ulcers, abscesses and wounds
- Other systemic infections, including glandular fever
- Immune system Support as part of a holistic protocol for autoimmune conditions and stealth pathogen bioburden

#echinacea #immunesupport #herbalmedicine

I’m seeing a lot of burnt-out peeps in the clinic at the moment. The start of this year seems to have been full on for many in so many ways. But burn out isn’t just a figure of speech, it’s a real physical change that is happening in the body.

Technically speaking the terms ‘burn out’ or ‘adrenal fatigue’ are referring to HPA axis dysfunction. This is a functional dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis caused by chronic stress. Anyone chronically stressed out there?

A LOT of people fit in this box because of the way we modern humans are trying to live our lives.

The HPA axis is responsible for regulating the body’s response to stress, and when it’s overactivated for extended periods, it can lead to hormonal imbalances, low energy, mood disturbances, and poor resilience to stress.

HPA axis dysfunction is especially common in mothers of small childern and during the transition to menopause for women and midlife for men.

If you’d like some more info on how you can come back from burn out check out the Burnt Out ebook on my website under free resources.

Ok all, we’re coming up to the last few days to sign up for my online course “Supporting your Child’s Immunity”

The course is all online, self paced and aims to give you some practical tips and tricks to help support your child’s immune system (and your own!) We then share Q&A, recipes and more in a private Facebook group. Come join!

Comment immunity for booking info

Some lovely feedback from a client who came to see me for burn out and high stress/anxiety. Herbs can be really helpful here.

The more clients I see, the more I realise the importance of treating the nervous system despite the reason they came in. If we are in a constant state of stress or anxiety, healing simply cannot occur.

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This handy cheat sheet is included in my new online program 'Supporting your Child's Immunity'. It's a quick and easy reference guide of foods and herbs to begin to include in your child's diet to help support their immune system.

We'll also run through a day on a plate for your child to help support their immunity.

Remember that the immune system is powered by nutrients which should all come from the food our family is eating. If your child is struggling with poor immunity, nutrition is an important focus.

Got a fussy eater? Don't worry- we cover this too!

The next online course starts March 18th 2025. Hit the link in my bio for more, or simple comment 'immunity' below and I'll send you the details :)

My online course ‘Supporting your Child’s Immunity’ starts 18th March and to celebrate I’m giving you the chance to win a spot on the course for you and a friend. The program is a short self-paced online course designed to equip you with info and tips using natural medicine, diet and lifestyle changes all to support your child’s immune system. Follow the steps below to enter:

- Follow me and like this post
- Tag some friends who you think would enjoy this course
- Share to your stories (optional but much appreciated)

That’s it! For more info about the course head to the link in my bio or comment ‘immunity’ and I’ll send you the details.

Custom creams!

This is a herbal cream made to support a client with a nasty fungal skin infection. The powerhouse in this cream? Calendula flowers and extract along with some fungal fighting tea tree and clove bud essential oil.

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Urrrggghhhhh 🤧 virus season is looming!

There are many herbs that can assist in strengthening the immune system including our first line of defence i.e our mucous membranes.

Here are FIVE key herbs for protection against respiratory infections and to assist in reducing severity of symptoms.

If you or your children are prone to respiratory infections, herbal medicine can be a game changer!

It’s autumn 🍂 and it’s got me thinking about supporting my families immunity. I know it’s only March but the cooler months creep up fast and it’s about laying down a good foundation now to ensure we’re ready for all those winter viruses 🦠

I regularly prescribe herbal formulas to help support the immune system for both children and adults. Herbs can have immune stimulating or modulating actions as well as being direct antivirals so they can be so useful as both a preventative and treatment option. We also look at diet and lifestyle factors that can affect the functioning of the immune system. Things like office work/ in door day care and lack of sunshine, sleep issues and fussy eating.

If you’re keen to get on top of the ball before winter hits, now’s the time to start thinking about supporting immunity and my new online course covers just this topic! Check it out via the link in my bio.

Questions? Just ask 🤗

These Echinacea gummies are a really simple and yummy way to get herbal medicine into your kids. Echinacea is a herb that has been used for centuries to support immune health and I recommend this herb often in my clinic particularly to support children’s immunity. It works brilliantly and can help prevent infections and shorten their duration.

Follow me @the_herbal_collective for more tips and comment GUMMY below and I’ll send you the recipe.

If you’re keen for more info about easy ways to support your child’s immunity, you may be interested in my online course on that very topic! Link in bio for more details

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Sound familiar? 🤧🤕🤒😷🥴

If you spent last year spinning round the sickness spiral with your kiddies then my new online program is for you.

It’s perfectly normal for our young kids to get sick a lot, BUT they should be recovering fairly quickly and having periods of ‘wellness’ between the sickness.

This program is designed to contain easily digestible info, proactive tips and tricks to support your child’s developing immune system.

This is the first time I’m running this program so it’s heavily discounted. Jump in by commenting ‘immunity’ below or head to the link in my bio.

#kidsimmunity #immunity #herbalist #naturopath #childrenshealth #kidshealth

Happy Friday beautiful people!

What better way to celebrate a Friday than with a cup of mineral rich tea 😆

Seriously though, this stuff is the bomb if you want to support the health of your skin, hair, nails, not to mention enhance energy production, muscle and nerve function and help to regulate fluid in the body.

Tastes pretty good too ✅

Available for purchase on my website and in the @vital_chiro clinic

Online course!!!

Last year I ran many workshops in the @vital_chiro clinic on the topic of children’s immunity. I got such great feedback that I decided it was time to create an online course on the topic.
If you’re feeling like your kids are stuck in a sickness rut, then this course is for you. You’ll receive access to quick and succinct videos where I include tips and tricks about ways to support your child’s immune system so you can get off the daycare/school sickness merry go round. PLUS Recipes, Q&A and access to herbs and supps

We are kicking off the first round of this course on 18th March. This first round is heavily discounted, so it’s a great time to jump on board.

Comment IMMUNITY below or head to the link in my bio for the details.

This client has had such a good start to the year!

We have implemented the GEMM protocol, made some dietary tweaks and added in some herbal help for stress and metabolism….She is feeling the difference!

No magic bullets here, this is sustainable change made by taking small steps in the right direction towards better metabolic health. 🤗

After all, nothing changes if nothing changes!

Just me mixing herbs for a beautiful client working with her GP to slowly wean off her SSRI. I think it’s sad that nobody warns people that this process can be profoundly challenging for some.

I’m working to support her nervous system and reduce withdrawal symptoms while also ensuring she is eating a nourishing protein and plant rich diet.

Have you tried to wean off this type of medication? How did you go? Feel free to DM me

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Back to work, school and kindy means we’re all thinking about what to pack in those darn lunch boxes! Am I right!? 🙋‍♀️

I've created a little ebook with four recipes to hopefully make the transition a little easier for you and also give you a little bit of inspiration. Each recipe is protein rich and contains herbs (of course!) 🌿

This duo makes for satiating and satisfying snacks and lunches to help your kiddos feel fuelled, stable and strong. I should mention, these recipes are absolutely adult friendly too.

Lastly, thermomix and conventional methods are provided. You’re welcome 😉

Comment 'lunchbox' below and I'll DM you the link and follow me @the_herbal_collective for more natural family health related info!

If you make something, please let me know, post a pic or send me a DM. Id love to see your creations.

All right that’s it from me! Good luck 😘

Have you been told you have low iron? Has this been an ongoing issue for you? Perhaps you struggle to keep your levels up without supplementation or infusions?

While iron supplements can be useful, I don’t think it should be necessary to take supplements for a long period of time if the dietary intake of iron is adequate....There’s something else going on.

There are two main reasons for continuously low iron:

1. You’re not absorbing the iron that you’re consuming

2. You’re loosing excess iron somewhere (often bleeding in the gut or a heavy menstrual cycle)

Often in my clinic I find reason number 1 to be the most common although heavy periods can be a contributing factor. If you’re not absorbing the iron that you’re consuming we need to find out the why which could include:

🔥Inflammation in the digestive system
🥦 Not enough iron-absorbing nutrients such as copper, vitamin A, vitamin C.
🦠 Dysbiosis (bacterial or fungal overgrowths or infections).
👎Low stomach acid
🍞 Coeliac disease
🤚Inflammatory bowel disease (Crohn’s or Ulcerative colitis)
🏃‍♀️ Eating on the run

If you’re struggling with your iron levels, please reach out and we’ll get to the bottom of it!

#Lowiron #herbalist #naturopath #irondeficiency #nutrientdeficiency

Love your coffee for it's performance increasing effects but looking for some other options? Here's just a few other plants that can help to improve mental and physical performance. Note: There are a HEAP more!

Finding a balance in life between work, play and rest is arguably one of the most important facets to master for better health and wellbeing. Nevertheless, we all have those times in our lives where we just need to push through and get sh*t done. Maybe you have an important work deadline to meet, or you are competing in a marathon. Perhaps you are studying for your final exams or you are working hard on renovating your house? Whatever the reason, during these times of pushing through to get to your goal, herbs can be of great support.

This post outlines just a few herbal options you might consider next time you find yourself needing a little extra help to get you over the line.

*****Remember, any herbal stimulant should be treated with great respect and any period of 'pushing through' should then be followed up with some deep rest.

Questions? Please ask below

Sometimes it’s the simple practices that make the biggest difference and I find this to be true when it comes to supporting the nervous system. A few small tweaks, practiced consistently, day by day, will see your nervous system calming down and balancing out.

Try these 4 tips if you’re feeling a little overwhelmed or frazzled heading into this year.

1. Consume caffeine after breakfast. This is a real habit for some so change takes courage but I promise you’ll feel the difference in your day if you push your coffee back to after you’ve eaten a protein rich breakfast.

2. Try to take a few small restorative moments throughout the day rather than just bookending your day with a long meditation. Stopping every few hours for a few deep breathes, lying down for a few minutes, or a short meditation are really quick ways to calm down our system and get out of our thinking brain. A long meditation before bed is great but try interspersing your day with lots of little mindful moments too.

3. Some of my favourite herbs are the nervine tonics. These herbs feed the nervous tissue directly and support a healthy stress response. Consider herbs such as Bacopa, Chamomile, Damiana and Gotu kola.

4. Sunlight in the morning is a simple way to set our circadian clock and set up our bodies for alertness during the day, and importantly, sleepiness at night. Quality sleep is essential for a healthy nervous system.

Questions? Please ask 🌿

If your little one is struggling at night, here are a few suggestions you can try to naturally induce a restful nights sleep. Sometimes it is the simple things and small rituals that can make all the difference.

Need any herbs or supplements or have questions? Get in touch 🌿

Please note I offer Children’s consultations that can also be done over the phone (cos us mums are busy!) Bookings via link in bio 😊

Are you the mum or dad of a fussy eater? It can be sooooo challenging when you desperately just want your child to eat well!

I got this message from a mumma I'm working with. Her son (age 6) is a very fussy little one when it comes to food. Even meat is tricky to get in. So she was shocked (and delighted) when he ate some green beans and then asked to try something a little exotic like eggplant (which he spat out, haha). We've been working on his gut health and nutrient levels and getting him far more involved in food- shopping, prepping, cooking- and it's really paid off.

Fussy eating is normally a bit of a phase, but there are definately things you can do to help. Reach out if you need some help supporting your children to eat the rainbow.

I’m honoured to be collaborating with @highlandsnatural a regenerative beef company in the Southern Highlands of NSW. You’ll see my face pop up chatting about the benefits of their products which include single serve bone broth pouches, cooking tallow and offal supplements.

I’m not one to follow a health trend… I try to be open to all aspects of health while also looking into current research, traditional practices and apply my own critical thinking. These products have impressed me with their quality and efficacy as I continue to use them in my practice and in my home.

I’d love to hear from you if you’ve tried them! What did you think? 👇

Poor energy and fatigue is COMMON but that doesn’t make it NORMAL. But first…

Follow me @the_herbal_collective for more tips and tricks to get you and your family’s health

Here’s the top 3 reasons my patients are suffering from fatigue:

1. Nutrient deficiencies.

Despite the fact that we have food available to us every minute of the day, nutrient deficiencies are actually really common and can quickly lead to us feeling low on energy. It’s important here to consider not only diet and supplements but the functioning of our gut in digestion and absorption. If our gut health is sub optimal, our nutrient levels can drop.

2. Metabolic dysfunction.

If our bodies are not able to properly utilise the fuel we are putting in then we will naturally feel fatigued. A healthy metabolism is able to turn food into fuel efficiently giving our cells the energy they need to function optimally.

3. Poor thyroid function.

Had your thyroid checked and told it was fine? If you’re suffering from the symptoms of poor thyroid function it might be worth digging a little deeper into thyroid testing to properly understand what’s going on for you. A TSH test doesn’t give you the full picture. Your thyroid helps to regulate your metabolism, heart rate and body temperature so fatigue is a common symptom associated with poor thyroid function.

Reach out if you have questions 🤗

3 easy tips for supporting your liver after the festive season 😀

Need some bitter herbs? Get in touch ☺️

Do you feel like you’re suffering from unwarranted fatigue?

There are many possible contributors to low energy and fatigue. I’d love to help you find the cause and fix your fatigue once and for all. You deserve to have great energy to power through your day. Please reach out if you’d like some more info

If you’re struggling for energy then make this year that you do something about it.

There are so many variables that could be effecting how you’re feeling through the day…
Hydration, your macro and micronutrient levels, adrenal health, gut health and food intolerances, hormonal imbalance, poor thyroid function… the list goes on. Just getting your iron or B12 checked at the doctors isn’t going to necessarily find YOUR cause of fatigue.
I LOVE helping people get their energy back. It just makes me happy 😃
How’s your energy heading into the new year?

Ok maybe @organicyoubyellen was here this morning 😂 but I had fun making this and I clearly miss my @vital_chiro besties! Come back soon @dr.emma_chiropractor @kh.chiropractic @organicyoubyellen

Are you starting the new year on the back foot? Maybe you have some unhealthy habits you’d like to kick, your PMS is still out of control, a few kilos to loose or your brain is just foggy.

Well this could be the year it all changes for you!

Small, consistent changes can have a HUGE impact and when implemented correctly can be surprisingly easier than you first thought they’d be.

If you’d like to work with me this year, I’m taking on new clients now and I’m keen to get your journey started. DM me and I’ll send you some info

Stuck for a Christmas gift for a friend/teacher/colleague or loved one? I’ve got you covered!

Feel free to order online (quickly if you need before Christmas) or book a Free pick up appointment to come down to the @vital_chiro clinic to grab something.

All my products are handmade by me so I’m extremely grateful for your support!

Herbal bitters for the win!

Bitters are a really easy and effective remedy to employ at this time of year when our digestion can get a little lazy. Stress, late nights, alcohol and indulgent foods can really wreak havoc on our digestion. Adding in some bitters can boost digestion and keep things humming along nicely.
I have some herbal bitters available in clinic or in my online shop. Comment BITTERS and I’ll send you a link to purchase

#Digestion #herbalmedicine #herbalist #herbalbitters #constipation #indigestion #naturopath

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@the_herbal_collective

HERBAL MEDICINE

What is herbal medicine and how does it work?

Herbal medicine is the oldest and still the most widely used form of medicine practiced today. Western herbal medicine practitioners draw from ancient knowledge paired with the latest scientific research to create herbal formulas to help support and improve all systems in the body. Herbalism aims to stimulate a return to health by strengthening the body’s organ systems. It is a holistic form of medicine which aims to not only address symptoms but also address the underlying causes of a condition or disease.

Most people understand that biologically active compounds found in plants have been extracted and synthesised to create many common pharmaceutical drugs used today- think aspirin, quinine, morphine. Perhaps less known however is that these active compounds can function effectively and often more safely (i.e. without side effects) when taken in their more natural form, as prescribed by an herbalist.

There are many different types of herbal medicine that spring from different cultures around the globe. While they all use botanical plant medicines to treat their clients, they vary in the plants they use and how they prepare them. Western Herbal Medicine emphasises the use of European and Native American herbs, however herbs from other parts of the world are often used as well. Western herbalists generally prescribe herbs for the ingredients, or constituents, they contain and for their known physiological effects.

Clinic location: (Vital Chiropractic) Shop 2, 1473 Pittwater Road,
North Narrabeen, NSW 2101
(enter via the balcony to
Feels Pilates Narrabeen)

hello@tamarawelsh.com.au